Clean Start
- Thread starter Patrick
- Start date
garmin 35 watch - picks up steps from acceleration sensors, and distance from gps - over the long sample, i'm sure it gets the average right.
reported on garmin connect.
there are more sophisticated units that measure "air time" vs contact. not sure how they work.
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qclabrat
Well-Known Member
can you remind when is the event and what's been your longest run in prep?
Chicago Marathon is Oct 7th. Longest run so far is 16.5 miles @ 9:09 pace https://www.strava.com/activities/1769392694
did 15.5 last sunday, recovery was much better.
Got a late start on today's run, which was really yesterday's run, but a bit too much saturday happened. It was actually pleasant out at 80ish degrees, and then
the clouds took their leave and bang. it was hot. Enough of that.
According to Veloviewer (you do veloviewer don't you?) - this was the 100th run i've recorded on strava. It also pushed me over the 500 mile mark.
5 weeks until the big run. I've updated my avatar accordingly. I swiped this off the internet somewhere, so i'll credit someone for it.
Onto the honey-do list of garage clean-up and a little yard work. then into the pool!
Lawn thread update:
My ztr has a flat. Tires ordered - watch for DIY update
Smoke meat:
Smoker is going, 4 racks of ribs. might try to find something for later.
cat update: 2.5lbs terror
the clouds took their leave and bang. it was hot. Enough of that.
According to Veloviewer (you do veloviewer don't you?) - this was the 100th run i've recorded on strava. It also pushed me over the 500 mile mark.
5 weeks until the big run. I've updated my avatar accordingly. I swiped this off the internet somewhere, so i'll credit someone for it.
Onto the honey-do list of garage clean-up and a little yard work. then into the pool!
Lawn thread update:
My ztr has a flat. Tires ordered - watch for DIY update
Smoke meat:
Smoker is going, 4 racks of ribs. might try to find something for later.
cat update: 2.5lbs terror
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rick81721
Lothar
Ditched veloviewer 2 years ago, did not see the point.
Why are you running a marathon again?? 😛
31 Days to go!
Today's run was one of those "predictor" workouts. If it can be completed in the prescribed time, that is what you'll run
in the marathon. The name of the game is the Yasso 800. It is a 10 interval set of 800m ran at/below the target marathon time -
in other words, I'm targeting 3:59, so i need to run the 800s in 3 minutes, 59 seconds or better. Taking the same amount of time between
intervals. Warmed up for 10 minutes or so, then had at it.
Here is the pace graph from Strava.
The garmin watch "buzzes" and i managed a phantom start before interval 3! This is not an all-out effort, but well beyond
conversational pace.
here are the numbers.
Quick average interval time might be around 3:53. The 4:00 gaps seemed a bit much, so if the predictor is correct, the goal seems to be
well within reach - probably could have gone lower if it wasn't so damn hot outside. This is also meant to do on a track. Instead i felt like
JRA (just running around)
As mentioned, this wasn't done as a max effort workout. And I also shut down my long run on monday because of the heat, so may have been more fresh than
usual.
On Veloviewer - I like the density of the data on a single page. Here is my summary - graph on the left if cumulative time exercising. Calendar is color coded
distance per workout. Graph along the bottom is 6 years worth of distance data. The dependent variable can be changed on the fly to count, time, distance, elevation, PRs, Kudos, and anything else Strava will feed it. It can also be filtered by bike/run/swim/walk......and years can be hidden for easier comparison. I think the donation is $10/yr. Don't remember.
There are some other neat featurs - 3d route models that can be rotated. custom splits and deeper analysis of each workout.
I also like the "wheel" which is a map of each workout, color coded by type.
here is my wheel for march 2018. With the trip to Boston. It pans/zooms, and can focus based by clicking the workout "wedge".
Today's run was one of those "predictor" workouts. If it can be completed in the prescribed time, that is what you'll run
in the marathon. The name of the game is the Yasso 800. It is a 10 interval set of 800m ran at/below the target marathon time -
in other words, I'm targeting 3:59, so i need to run the 800s in 3 minutes, 59 seconds or better. Taking the same amount of time between
intervals. Warmed up for 10 minutes or so, then had at it.
Here is the pace graph from Strava.
The garmin watch "buzzes" and i managed a phantom start before interval 3! This is not an all-out effort, but well beyond
conversational pace.
here are the numbers.
Quick average interval time might be around 3:53. The 4:00 gaps seemed a bit much, so if the predictor is correct, the goal seems to be
well within reach - probably could have gone lower if it wasn't so damn hot outside. This is also meant to do on a track. Instead i felt like
JRA (just running around)
As mentioned, this wasn't done as a max effort workout. And I also shut down my long run on monday because of the heat, so may have been more fresh than
usual.
On Veloviewer - I like the density of the data on a single page. Here is my summary - graph on the left if cumulative time exercising. Calendar is color coded
distance per workout. Graph along the bottom is 6 years worth of distance data. The dependent variable can be changed on the fly to count, time, distance, elevation, PRs, Kudos, and anything else Strava will feed it. It can also be filtered by bike/run/swim/walk......and years can be hidden for easier comparison. I think the donation is $10/yr. Don't remember.
There are some other neat featurs - 3d route models that can be rotated. custom splits and deeper analysis of each workout.
I also like the "wheel" which is a map of each workout, color coded by type.
here is my wheel for march 2018. With the trip to Boston. It pans/zooms, and can focus based by clicking the workout "wedge".
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qclabrat
Well-Known Member
nice update and really like the veloviewer as a monitor
Question on the Yasso 800 and Garmin. How does that work? I like the idea of a trigger to kick the pace up a notch and at given timepoint to spice up a run or ride.
The garmin watch has an interval mode. It can be set for time/distance/HR for run/rest, and number of repetitions. Plus warm-up/cool-down. It is a simple
watch, so a workout can not be sent to it. With the later models, the workout can be programmed in the app, or in something like training peaks, then sent to the watch.
Allowing for progressive pacing, or ladders. it has hepatic and audio feedback, and i leave the audio off because headphones.
not a bad watch - garmin 35. does not take external sensors.
10 minutes into my 60 minute workout, i got stung by a bee, right in the calf muscle. like 3" below the knee, and right where there isn't any fat layer
between the skin and the muscle. sucker is burning now, and caused my calf to tighten. Jogged it in, before damaging something while compensating.
it was one of those asshole yellow jackets too. must have got too close to the garbage can where she was calling dibs.
between the skin and the muscle. sucker is burning now, and caused my calf to tighten. Jogged it in, before damaging something while compensating.
it was one of those asshole yellow jackets too. must have got too close to the garbage can where she was calling dibs.
this type of comment gets podiums returned at odd hours. they would probably hold water if improperly placed too. 😀
or
yeah, possibly.
could go either way.
Inside 3 weeks to go!
Put the last long run in the books yesterday. 18.5 miles along the D&R and D&L.
Just missed @capedoc in the Bull's Island lot.
While the run was long enough, it was more about the duration - running over 3 hours, and having
the energy to go the last couple miles at better than tempo pace. Plenty left in the tank after the run,
so i'm feeling good about breaking the 4 hours mark.
I haven't eaten anything while running. i'm sure bananas won't bother me. will probably take some gu blocks,
caffeine and salt.
This week has some intervals, and fast finish runs, then the taper starts. Looks like the marathon sneakers will
have about 110 miles on them. Seems like a good number.
I should make my airline reservations today. Thought about a road trip, but I can't imagine a 12 hour ride on the way home Monday.
And it could easily be more.
My knee is still bothering me from the bee sting. Sucker got three shots in, and two of the three hit tendons.
Couple of big things that need work.
1. uncurling my toes - yes, for some reason i still need to think about it. Positive i do it on the bike also
2. looking out into the distance to increase stride length. Tend towards looking down where i'm stepping. May also be a bike problem
3. loose ankles - want those babies to hang naturally for a midfoot strike - absorbing the impact. opposite of bike where ankles absorb energy meant for pedaling if not locked
Things that have improved.
1. falling from the waist, not bending at the waist. drive the hips forward and fall
2. pulling up the knees for more airtime.
4. numbering schemes, but still a work in progress.
Grabbed a single, in-ear bt earpiece. I may run with some music playing, but don't want both ears blocked.
Had a good cup of coffee at the stockton farm market. Cool shop - little more upscale than Hopewell.
It is really hard to stop drinking completely - I had a beer to celebrate the jets win on monday night. Could have used
something stronger yesterday - that was a same-old-jets performance. Have had a some wine, and crushed a bottle
of low-cal margarita over the last couple weeks. It is nice waking up fresh.
Pic of my running partners from yesterday - It was nice to have a conversation - they were entertaining with their discussion of
body parts that get chafed while doing an ironman (both are finishers)
Cute pic of kitten for @MissJR
Put the last long run in the books yesterday. 18.5 miles along the D&R and D&L.
Just missed @capedoc in the Bull's Island lot.
While the run was long enough, it was more about the duration - running over 3 hours, and having
the energy to go the last couple miles at better than tempo pace. Plenty left in the tank after the run,
so i'm feeling good about breaking the 4 hours mark.
I haven't eaten anything while running. i'm sure bananas won't bother me. will probably take some gu blocks,
caffeine and salt.
This week has some intervals, and fast finish runs, then the taper starts. Looks like the marathon sneakers will
have about 110 miles on them. Seems like a good number.
I should make my airline reservations today. Thought about a road trip, but I can't imagine a 12 hour ride on the way home Monday.
And it could easily be more.
My knee is still bothering me from the bee sting. Sucker got three shots in, and two of the three hit tendons.
Couple of big things that need work.
1. uncurling my toes - yes, for some reason i still need to think about it. Positive i do it on the bike also
2. looking out into the distance to increase stride length. Tend towards looking down where i'm stepping. May also be a bike problem
3. loose ankles - want those babies to hang naturally for a midfoot strike - absorbing the impact. opposite of bike where ankles absorb energy meant for pedaling if not locked
Things that have improved.
1. falling from the waist, not bending at the waist. drive the hips forward and fall
2. pulling up the knees for more airtime.
4. numbering schemes, but still a work in progress.
Grabbed a single, in-ear bt earpiece. I may run with some music playing, but don't want both ears blocked.
Had a good cup of coffee at the stockton farm market. Cool shop - little more upscale than Hopewell.
It is really hard to stop drinking completely - I had a beer to celebrate the jets win on monday night. Could have used
something stronger yesterday - that was a same-old-jets performance. Have had a some wine, and crushed a bottle
of low-cal margarita over the last couple weeks. It is nice waking up fresh.
Pic of my running partners from yesterday - It was nice to have a conversation - they were entertaining with their discussion of
body parts that get chafed while doing an ironman (both are finishers)
Cute pic of kitten for @MissJR
yes - you read that correctly. i've been doing a protein shake about 90 minutes before, and doing a good job at hydrating during.
Then a a protein bar immediately upon finish, and meal shortly afterwards.
Just no food during. Need to add it in, as i'm sure that the wall will come up quickly around the 3 hour mark at race-pace without nutrition.
Also took endurolyte (sp?) capsules before, mid-point, after. No cramps at all yesterday or last night.
there are water and food stops all over the course. Need to remember to stay ahead of it.
Just wondering why you wouldn't get used to it during training?