#oneaday Day 813: Fitocrat

I last wrote about up-and-coming “fitness social game” Fitocracy back in… [checks] Ooh. October of last year. I thought it was more recently. I feel less guilty about writing about it tonight, in that case.

For the uninitiated, Fitocracy is a site which gamifies your exercise regime. Completing exercises rewards you with points. Points mean level ups. Level ups mean… well, nothing actually, but they provide you with bragging rights plus also give you a rough idea of how much cumulative exercise you’ve done since you started tracking it (and, in theory, “got serious” about it).

Tracking exercises can be done in two ways: manually logging them or linking to a Runkeeper account. The former is necessary for exercises which can’t be automatically tracked such as resistance machines, free weights and bodyweight exercises. The latter is the easiest way to track cardiovascular workouts — particularly those where you’ve actually, you know, gone outside — but you can also track CV stuff directly within Fitocracy if you don’t want to plaster your information over yet another site. (Runkeeper is a pretty cool app, though, so if you’re serious about your fitness, enjoy attempting to draw GPS penises via your exercise route and have a smartphone, it’s worth a download.)

If Fitocracy was just an exercise-tracking system with a levelling system, it’d be pretty decent. But the team behind it has gone the extra mile and included a bunch of other stuff, too. There are Achievements for a variety of things ranging from engaging with the site’s social features to performing challenging exercises. There is a Quest system that provides specific, one-off missions for you to undertake — a good means of setting yourself long-term goals if you can’t think of any of your own. You can save your favourite routines so you can easily recall and record them. There’s a solid Groups system whereby you and your friends can work together and even set up mini-challenges to see who can earn the most points in a set time period. And the whole thing is wrapped in a straightforward, conventional but effective and highly-polished social interface that encourages interaction and encouragement between “players”.

All in all, it’s an excellent motivational tool. Everything combined together forms a powerful system that makes you feel like you’re being “rewarded” for bettering yourself when, in fact, you’re simply making a variable go a bit higher each time or occasionally unlocking intangible shiny things. The thing is, though, you are actually rewarding yourself. You’re bettering yourself. You’re getting fit. You’re learning how to self-motivate. And, assuming you’ve managed to badger some friends into joining up too, you’re also being rewarded by positive encouragement and reinforcement from other people who are going through the same thing. It’s a social network for people who are serious about their fitness — or who want to get serious about their fitness. And it does its job extremely well.

Fitocracy was in closed beta for a pretty long time, and during that period it was only possible to use the service if you had an invite. Now, though, the whole thing is open to the public and is completely free to use — though power users have the option of shelling out $4.99 a month to become a “hero” and get early access to new features. The service has had a fresh new coat of purple paint, its site looks great and the new iPhone app is a pleasure to use with its simple, intuitive and attractive interface.

So why not give it a try? Here’s my profile. I’ll be your friend! NOW GET MOVING, MAGGOT!

#oneaday, Day 48: RUN.

It’s been a while since I talked about my exercise-related endeavours, so I figured why the hell not now? (You can, of course, follow my exercise-related Tumblr if you’re that way inclined.)

Basically, it’s going quite well. I’ve done two “long runs” of 8.25km now, which suggests that by the time May and the 10K I’ve signed up for comes around, I’ll be ready to run that distance. It may be slowly and involve a lot of guttural grunting (particularly on hilly bits) but I should be able to at least do it. And why 8.25km? Well, convenience. I set out from my house in one direction, run down a country lane that seems to go on forever (2 miles), turn down a road and do a big loop around on a slightly less country laney country lane that also seems to go on forever before making one last turn onto another, marginally more country laney than the second country lane but less country laney than the first country lane country lane and ending up coming up the street my house is on from the other end. It shouldn’t be too much difficulty to extend the route to 10K, but at the moment I’m pretty knackered by the time I get to this distance, so it’ll be a case of extending it a bit at a time.

I may still be pretty slow, but I’m certainly pleased with my progress since I started towards the end of last year. Setting up some form of “structure” and quasi-reward mechanic has helped enormously. To begin with, this was the Couch 2 5K programme, that got me off my ass and moving in the first place. In the first week of that, I was exhausted by the time I’d been running for just a minute but gradually built up to being able to run for 30 minutes at a time. I started the Bridge 2 10K programme but the holiday period disrupted that somewhat. Rather than go back to that, I’ve simply been doing three runs a week—one pace-setting one of 5K or so, one “long” one (8.25K at the minute, that will eventually become 10K) and one interval training session (currently three sets of four lots of run fast 1 minute, run moderately 1 minute, repeat with 2 minutes of walking in between each set). I’ve been using the RunKeeper app on my phone to track my progress, and it’s always pretty cool to see yourself make some sort of improvement, even if it’s only a matter of seconds. Plus you can use it to draw penises on Google Maps if you get bored.

Alongside this, I’ve recently started using the 100 Pushups and 200 Situps apps for the iPhone. These are very simple apps, just recommending the number of reps you should do in each of five sets, but they’re also effective in providing a bit of structure to your workouts. And structure is good; structure makes you feel like you’re making progress, because you can tick things off (or gain points for them in EpicWin, which is another worthwhile motivational app for iPhones) and see at a glance how “well” you’re doing.

While I doubt I’m ever going to be one of the skin-head tank-top wearing nutcases who frequent British gyms, it’s good to know that I am making some progress, and I bet it’s going to feel pretty damn special to complete that 10K in May.

You think it’s awesome too, right? Sure you do. So you want to fling a few quid my way and sponsor me, don’t you? Of course you do. And very gratefully received it is too.

#oneaday, Day 312: Quest Complete: C25K

I’ve been somewhat short of what one might call “victories” recently. In fact, most of my endeavours for the last I-don’t-know-how-long-now have ended in what could politely be called failure. As such, I’ve been in a bit of a funk recently, getting very tired of… well, everything, really.

So when an actual, genuine, bona fide victory-slash-achievement rears its head, by golly I’m going to celebrate it.

Tonight I completed the nine week Couch 2 5K running programme, introduced to me by one Mr Calin Grajko, who is a really cool guy and, I have it on good authority, doesn’t afraid of anything. I’ve mentioned this a few times previously, but for those of you who can’t be bothered to look back a few entries, have joined me recently or who are having trouble finding exactly what you want using the search box (which is fine by me), let me explain.

Over the course of nine weeks, you go from being someone who “can’t run” to someone who, well, can. The first week begins with you running for a minute at a time, then walking for 90 seconds, then repeating this process several times. Each week ups the ante somewhat until you reach the final week when, in theory, you should be able to run for 30 minutes at a time without stopping.

When I started the programme, I seriously doubted that I’d ever be able to do more than a couple of minutes at a time. I deliberately hadn’t looked at what horrors the end of the programme had to offer because I figured the system shock would just put me off and demotivate me. So it was a genuine surprise each week to find out what I’d be doing. It was a big surprise in the last few weeks when the jumps started getting bigger.

But I’m pleased to announce that I can now run for 30 minutes without stopping. It’s not easy, sure, and I’m not quite at that elusive 5K distance just yet (not far off, though—my best distance in 30 minutes is 2.99 miles, just under the 3.1 miles that roughly equates to a 5K) but I figure I can get there with a bit more training. Tonight, I felt a noticeable increase in my speed, for example, though that disappeared with the hilly bits towards the end of tonight’s run.

The important thing with any exercise regime is motivation, and making sure you keep this motivation flowing in both the short and long term. By “short term”, I mean “while you’re doing your exercise”, and by “long term” I mean “the duration of the programme and beyond”.

Through this programme, I think I’ve got both of those things pretty comfortably sorted. The long-term motivation is handled nicely by the programme itself—making constant, regular, measurable progress is motivation in and of itself. Plus telling friends that you’ve completed week whatever-it-is is something you can genuinely take pride in, particularly if your friends are appreciative of what you’ve been trying to do.

The short-term motivation—keeping going while in the middle of a session—can be harder. If you run out of energy, you run out of energy. Part of this is about pacing yourself, but it’s also about not getting too bored of what you’re doing as well.

As such, I have made sure to have some banging playlists on my iPhone while out on my running sessions, matched reasonably well-ish with the timings of each session. Me being me, these songs have mostly fallen into the video game soundtrack category. Conveniently, though, the generally regular tempo and “inspiring” nature of a lot of game music makes it entirely appropriate for use in exercising. So without further pontificating on the philosophy of exercise (there are plenty of people out there who can comment on it with much more authority than I) I will share with you my playlist for tonight’s run. iPhone users, tap the song titles to play the tunes. Everyone else, you should have a fancy-pants Flash player to play each song with.

Warm-Up: The Elite (from Split/Second)

The Split/Second soundtrack was a fixture on my playlists. For the first few weeks, my playlist consisted solely of the Split/Second soundtrack. Because it’s awesome. And free. But this song in particular was an excellent warm-up track because it builds up a bit at a time. There’s also a spooky bit in the middle with jangly guitars that is great when you’re going out at night-time. During this piece, I was doing my 5-minute walk as a warmup for the main event.

Get Ready: Operation Briefing (from Trauma Center: Second Opinion)

The sole reason this song is in there is so that the woman on the GetRunning app which gives verbal coaching for the C25K programme has something unnecessarily dramatic to talk over while she’s briefing you about how long you’ll be running for. Timing the start of playback perfectly will mean that you start running with the next piece, which is…

Go!: Friend (from Bayonetta)

If you’ve never played Bayonetta, know that it’s a study in glorious excess. SPOILER: There is a bit where you ride a motorbike up a rocket into space in order to go and rescue the titular Bayonetta, who has gotten herself trapped in the crystalline eye of God, who happens to be a large female statue that is more than a bit pissed off. This music is from that bit. And it’s awesome. It’s also perfect music to get you pumped up and moving. The tempo is a good pace for running to.

Jenova Returns (from Final Fantasy VII, OCRemix album)

And so begins a set of Final Fantasy VII pieces, or more specifically some awesome remixes by the immensely talented community at OCRemix. When this piece gets all dramatic in the middle, I was just hitting my stride tonight. Which was good.

Beginning of the End (from Final Fantasy VII, OCRemix album)

This is one of my favourite pieces from FFVII. The original version always used to get my pulse racing as the final battle with Sephiroth began. Used at this point in the playlist, I was just starting to feel the proverbial “burn” a bit, and the overdramatic nature of it helped push me through.

Black Wing Metamorphosis (from Final Fantasy VII, OCRemix album)

This is a great, creative remix of the song that everyone knows from FFVII—the final boss theme, One Winged Angel. Bad-ass choirs and screaming guitars? That sounds like motivation to me.

Final Battle: Opportunity (from Skies of Arcadia)

You may be spotting something of a pattern with these pieces. Since it was my last run, I figured I’d make it something of an “occasion” with some ridiculously overdramatic music. The Skies of Arcadia final boss theme is neat because it starts ominous, threatening and dramatic and turns triumphant and victorious by the end. In-game, these changes happened according to how well the battle was going, so you could tell aurally when you were winning. Knowing this sent me subconscious signals that I was on the home straight.

Possibly.

Panic Attack (by Dream Theater)

I loved this song ever since I first encountered it in Rock Band 2, where it gave my fingers something of a workout. And cramp. It’s also, like, deep and stuff, cause I can, like, totally relate to the lyrics and whatnot, yeah?

In an exercise sense, it’s fast, gets the adrenaline flowing and has the line “rapid heartbeat pounding in my chest” in the middle of it. So it’s, like, appropriate.

Of course, it also has the line “I am terrified, so afraid to die” in it. Which, depending on your fitness level, may also be appropriate.

Navras (from The Matrix Revolutions)

Ever since I first heard this piece, I thought it would be an awesome accompaniment to some sort of final battle. In fact, a variation on this piece called Neodämmerung is used in the final battle with Mr Smith in The Matrix Revolutions. This piece, to my mind, though, is superior and is only used in the end credits.

So why not have this piece as the grand finale to the nine-week push? Why not indeed. Conveniently, my 30 minutes were up just as it got to the slow bit in the middle, so I got to cool down to some trippy floaty ethnic-sounding warbling. Which was nice.

So, in summary, then? Keep your motivation up (possibly through the use of some banging tunes) and you can achieve whatever goal you want. I’ve achieved one, which is something of a relief after so many things that have gone wrong over the last couple of years.

Now, just another 50-something posts to go to achieve another goal…

#oneaday, Day 280: Run, Jedi, Run

So I know you’re dying to know how my running is going. What’s that? You aren’t? Well tough luck, sonny, I’m going to tell you anyway.

For those of you joining me in this post… first of all, welcome HELLOTO YOUHUGSANDKISSES and secondly… I’ve been following the Couch 2 5K running programme for the last 5 weeks. This programme, originally recommended to me by the fine example of gentlemanhood that is Mr Calin Grajko, aims to get lazy bastards up and running a 5K in the space of nine weeks. It does this by doing a gradually-intensifying programme of walks and runs.

The programme starts with you running for 1 minute, then walking for 1.5 minutes, 8 times. The second week gets you running for 1.5 minutes, then walking for 2 minutes, 6 times. The third week has you alternating running 1.5 minutes and walking for 1.5 minutes, then running 3 minutes and walking 3 minutes, twice. The fourth week, which I’ve just completed, sees you alternating running 3 minutes and walking 1.5 minutes, then running 5 minutes and walking 2.5 minutes, twice. And this week, which I’ve just returned from the first run of, sees me running for 5 minutes and walking for 3 minutes, three times.

As you can see, the programme gradually increases in intensity a little bit at a time. It’s paced so well that if you stick with it, the actual relative difficulty of each week remains the same. So while you may be panting and wheezing after the first run of week 1, it’ll seem like a cakewalk by the time you’re running for 5 minute bursts in week 5. It’s excellent motivation because it lets you see exactly how much you’re improving. When I think back to the end of September, when I started, there’s no way I could have even contemplated running for 5 minutes at a time. Even the 1 minute runs of the first week were a daunting prospect. But now, a minute of running is child’s play.

This is partly due to improved stamina and partly due to you getting to know your body a bit better (in a non-masturbatory sense) and being aware of your limits. As you become aware of said limits, you learn to pace yourself effectively to be able to carry yourself through each zone of intense exercise.

And sure, I’m still slow as hell, but it doesn’t matter, because it’s giving me a workout and I can feel it having an effect. At the beginning of week 1, I was slow and incapable of running for more than a minute at a time. Now, at the beginning of week 5, I may still be slow, but I can keep it going for some time. Once the stamina is there, the speed can be worked on.

I have to say, the use of gadgetry to help with all this has been a key motivational factor. My iPhone comes with me on every run, along with the RunKeeper and Get Running apps. RunKeeper keeps track of your time, pace, distance and draws a handy map of your route. This will come in particularly handy once I’m trying to improve speed rather than stamina. In the meantime, it’s a means of drawing geographical penises across Google Maps.

Get Running is the key app, though, and I’ve mentioned it before on here, I know, but it’s worth talking about again. It’s a very simple app, being essentially a glorified stopwatch, but it’s put together so elegantly and produced so slickly that it’s an excellent aid to the inherent motivation of the Couch 2 5K programme. The recorded coaching is delivered with feeling and makes you feel like you have an actual trainer with you, encouraging you and spurring you on to the next milestone. It reminds you how far you’ve come since the beginning at the end of each session, tells you at just the right moment that you have “only a minute of running left” and so on. It’s a really excellent app and comes highly recommended to anyone interested in following the programme.

So that’s that. Exercise without an expensive gym membership to worry about. All it cost was the price of a simple iPhone app which, if you’ve got a stopwatch, you don’t even need. Plus it’s an excuse to get out and about and explore your area, which is a particularly pleasant thing to do out in the countryside.

So wish me luck in the next few weeks of the programme as I get ever-closer to the elusive 5K. It seems a long way off now but, given the progress I’ve made so far, it certainly seems to be within reach.