Long Run Quantification Matthew Beard Quantified Self London - PowerPoint PPT Presentation

Long Run Quantification Matthew Beard Quantified Self London Wednesday 28th August 2013

Why am I tracking? Story Utility •Motivation •More that works (less that doesn’t) •Sense of progress •Some tests have training value •Nostalgia / social narrative

Collect data • Course • Distance • Speed

Train for pace 8 5h 12 10 5 6 mph min/mile S p e e d F itn e ss D is ta n c e E n d u ra n c e Au g 1 9 -2 5 Au g 1 2 -1 8 Au g 5 -1 1 J u ly 2 9 -Au g 4 J u ly 2 2 -2 8 J u ly 1 5 -2 1 J u ly 8 -1 4 J u ly 1 -7 J u n e 2 4 -3 0 0 1 2 3 4 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 1 2 3 4 5 6 1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 M ile s ru n

Build distance 8 5h 12 10 5 6 mph min/mile

Collect other data Sleep Biometrics 6h 36min ± 0h 37min per night Height Reaction speed 183cm (6’0”) 205±19ms Right forearm 26.0±0.0 cm Resting pulse 60±3 bpm Waist 81.2±0.5cm VO 2 Max 47.50±0.70 ml/kg/min Hips 92.0±0.0cm Weight 69.7±0.5 kg (10 st 10lbs)

What am I feeling when I feel tired? 1 6 B lo o d g lu c o s e (m m o l/l) D ia b e te s 1 2 H yp e rg lyc e m ia 8 4 H yp o g ly ce m ia 0 0 3 0 6 0 9 0 1 2 0 1 5 0 1 8 0 T im e (m in ) Oral Glucose Tolerance Test Test date: 3 August 2012 Challenge: Lucozade original (410ml) Sample: Capillary blood

Plenty of blood sugar at half marathon 1 6 1 6 1 6 B lo o d g lu c o s e (m m o l/l) B lo o d g lu c o s e (m m o l/l) B lo o d g lu c o s e (m m o l/l) D ia b e te s D ia b e te s D ia b e te s 1 2 1 2 1 2 H yp e rg lyc e m ia H yp e rg lyc e m ia H yp e rg lyc e m ia 8 8 8 4 4 4 H yp o g ly ce m ia H yp o g ly ce m ia H yp o g ly ce m ia 0 0 0 0 m ile s 7 m ile s s e l i m 4 1 Au g 6 1 2 3 4 5 6 7 8 9 1 0 1 1 1 2 1 3 1 4 1 5 1 6 1 7 1 8 1 9 2 0 2 1 2 2 2 3 2 4 2 5 2 6 S p e e d F itn e ss D is ta n c e E n d u ra n c e

Training goals and plan Goals: • Build speed: October half marathon at 9 min/mile pace • Build distance: 10 miles as standard run by January • Build speed & distance: 18+ miles at sub 10 min/mile pace by March • Get used to the way that running feels Plan: 18 miles 15 miles 18 miles 20 miles 20 miles Half marathon Marathon 30 miles Dartmoor Discovery Ultramarathon (32 miles) Aug Jan ' 13 ' 14 Sep Oct Nov Dec Feb Mar Apr May Jun 2013 2014 Today