noisedestroyers
1b6ad40897
- NatesNotes.md restructured into the personal-findings doc (cadence 170 target / 161 natural, 80 g carb/h, 3/2 breathing, gait cues, injury log) - load_activities exposes avg_cadence_spm (summaryDTO.averageRunCadence, falling back to Takeout's avgDoubleCadence — full coverage, 342/342 runs) - load_fit_records: FIT running cadence is single-leg rev/min; now returns true steps/min ((cadence + fractional_cadence) * 2) - Dashboard: cadence trend chart (per-run avg, 28-day mean, 170/161 lines) + Cad column in recent activities - Activity Detail: per-second cadence trace with %time >= 170 - Race Plan: fueling section (carb g/h x est. finish time per race) - one-time migration: 18 epoch-ms-as-text timestamps -> ISO (P2 item; backup at data/backups/garmin-20260612-082025.db) Co-Authored-By: Claude Fable 5 <noreply@anthropic.com>
3.4 KiB
3.4 KiB
Nate — Personal Findings
Working notes from PT (Eisley), self-observation, and race experience. Last recap: 2026-06-12 (day before the 30K).
Cadence & HR — the two numbers that matter
- 170 spm is ideal; natural cadence is 161 — body falls back to it when not consciously cued.
- Holding ~170 has made HR consistently maintainable < 145 (top of Z2 is 143) — at the cost of running slower. That trade is the point.
- Watch datafield: big HR + cadence only — the only fields needed in training.
- Current block (week of Jun 5–12): mostly low-HR walking, deliberate.
Breathing
- 3 strides in / 2 out.
- Noticed the diaphragm very often lands in the same position on the same foot — odd-count breathing (3/2) rotates which foot takes the exhale impact.
Nutrition
- I have undernourished in races.
- Goal: 80 g carbs/hour during long efforts.
- At 30K (~3.5 h?) that's ~280 g total — plan bottles/gels ahead, don't wing it.
Gait / form cues (Eisley)
- Problem: knee forward / stepping too far out front → lose momentum, hard strike, pulling instead of pushing.
- Cue: "run on ice" — feet land underneath, push backward.
- This revealed weakness and asymmetry in feet/ankles/legs; in particular the left foot struggles to load the medial side during pushoff.
- Cue: feeling of winding/turning the feet — sup on lateral, inf on medial — aligns with the medial-MTP avoidance; good cue.
- Ice-walk stride note from injury rehab (2026-03-08): shorter, less out-in-front steps; cue of rotating musculature from inner to outer (pull meat back from inside inner ankle bone, push out behind outer ankle bone) felt good.
Anatomy observations
- Asymmetry in the motion of each leg.
- Feeling of legs out of socket / tailbone out of place / sacrum twisted(?).
- Tightness + weakness where the collarbones join — the feel of pulling that area down seems right; likewise shoulders feel out of socket or twisted.
Injury history
- 2026-03-07, right leg: right inner leg felt "short", tending to limp, unable to pull the right leg back far; legs heavy, cardio fine. Rehabbed via the ice-walk stride work above (see ../RunningLogs.md).
PT exercises (Connor Harris, YouTube)
- Big toe ball exercise: side faces wall; forearm against wall, opposite leg slightly lateral; raise wall-side leg (marcher); lift body with the far leg, focus on pressing into the big-toe ball; imagine lifting the toes from the ground.
50M training strategy
- Races: 30K 2026-06-13, 50K 2026-07-25, 50M 2026-09-12.
- Minimize Z3 junk miles — polarize: Z2 volume + deliberate quality.
- Low-HR walking counts as training (time on feet) even though the dashboard currently ignores non-running activities.
Where this lives in the data / web UI
| Finding | Surfaced today? |
|---|---|
| HR < 145 / zone discipline | ✅ Time-in-zone (Activity Detail), polarized split (Dashboard) |
| Minimize Z3 junk | ✅ Dashboard "Polarized split (last 12 weeks)" |
| Aerobic base quality | ✅ Pa:HR decoupling (Activity Detail) |
| Cadence 170 vs 161 | ❌ not shown anywhere, though per-second cadence is in every FIT |
| 80 g carb/hr fueling | ❌ nothing — Race Plan page could compute totals from projected duration |
| Walking / time-on-feet | ❌ Dashboard filters to type="running" only |
| 3/2 breathing, form cues | n/a — not watch-measurable; lives in this file |