Who’s in Charge? You or Your GPS?June 26, 2020
Originally posted September 6, 2014. Written by Dena Evans.
Updated by Ashley Benson Technology has improved our lives in myriad ways. GPS devices have allowed us to track our endurance efforts, recording our pace, distance, heart rate, and many more metrics besides. While providing a wealth of information, our relationship with the technology can become complicated and far more entangled than we could have possibly imagined. These devices are best as a tool to help us train effectively and analyze where we have gone. While possible that your GPS device can provide some accountability, take this quiz and see where you are on the spectrum of maintaining a healthy balance and perspective with your wrist-born tech.
Do you always round off your runs or walks to an exactly even number (5.00 miles, 3.50 miles exactly, 40 miles precisely for the week, etc), even if you are doing a lap around the parking lot or go up and down your driveway three times?
If your answer is yes, you probably enjoy order over chaos, and completion of your goals. You might also like to look at tidy numbers on the screen. None of that is bad in and of itself, but it is always good to remember that training has a purpose and shuffling in circles for 27 meters to make a full mile doesn’t really make you any more prepared for the race. Consider spending a week where you purposely don’t end on an even number in any run. Encourage yourself that your achievement of the total includes the experience of the effort along the way and that your training need not be 100% perfect 100% of the time to be in a position to achieve your goals on race day!
Do you have a floor or ceiling pace under or over which you never go on training run / walk days?
If your answer is yes, you probably are trying to faithfully complete your training efforts at the paces prescribed by your runcoach pace chart. However, always make sure that you listen to your body. If you have a sore / tight muscle, feel tired from the prior day’s workout, are sick, or have another legitimate reason to be in true recovery mode, it is fine to slow dow. Occasionally what felt like your easy pace turns out to be 30 seconds per mile or more. Recovery is key to being prepared for the next hard day. Sometimes, that requires doing a little less and easing off a bit (and being ok with that when you look at your watch).
Now that you have a GPS device on your wrist or in the palm of your hand, do you find yourself checking your pace almost reflexively every 50 meters along your route?
If this sounds like you, you might be just excited to have a cool toy to consult. But, with constant reliance on the watch or app (which is not always 100% accurate due to trees, weather, and other factors), you might also be at risk for missing a chance to understand and gain a feel for what your race pace or other paces might be. While you might want to keep careful track of your mileage, occasionally pick a route you of which you already know the distance, and run it without your watch, gauging your effort based on what you perceive to be the pace. You can log the miles accurately as you have measured it previously and using your total time, can figure the pace. However, you have taken an opportunity during the run to stay in touch with your instincts and listen to your body.
Do you avoid certain routes because of spotty satellite reception (and the shorter distances/ slower paces you might be given credit for on your device as a result)?
If your answer is yes to this one, you are human! We all like to see our best selves recorded and the greatest return on our efforts. However, if the preoccupation with the numbers is causing you to miss out on tree covered paths, excellent trail running, and safe routes on bike paths that travel through tunnels, consider mapping these on the computer and manually entering in the distances, or just noting your estimated differences when uploading your info.
Data is helpful, but we should not become overly reliant on it. As humans, we can use machines and technology to help us to our goals, but nothing replaces the individual effort and commitment we all need to achieve our goals on the day. Continue to trust in your ability and instincts. Let your GPS devices and apps be tools, but only one of many, in your arsenal.
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Training
Virtual races and time trials have been the medicine of choice for athletes like Ward who are missing the excitment of racing. As the race scene is still uncertain, we encourage everyone to test their speed and endurance through a self-timed race. You are working hard, why not snag a shiney new personal best?
Ward's Recap of his recent time trial to Coach Tom:  "I took my local coach, Susan (also wife of 45 years!) to the local high school track. As we squeezed through the locked gate, I said "Welcome to my world!"She was only mildly amused as she crawled free of the gate.  The weather conditions were good - partly cloudy, slight breeze and temperature in the mid to upper 70's. Track was empty. I had rested all week - no runs (although I do a lot of physical labor - I am the "custodian" of a log cabin and 31 acre piece of property). I set my 400m splits up to run a 7:25 1,600. Here are my actual splits (per 400 meters): 1:50.74 1:50.52 1:44.58 1:38.58 Final time = 7:04.42 !!!! My heart rate steadily climbed up to 150, 155, 160. My max heart rate during the run was 168. It peaked as I "sprinted" (a generous term) down the final 50 m. It was a very good effort. I did not have much left in the tank at the end and was running very close to my maximum effort (as much as you can do by yourself). I also had my assistant take some short videos of me running towards camera, away from camera, and from the side. I thought you might like to examine my stride (if not my wonderful Covid haircut and Dave Wottle golf cap!*) Conclusions: 1. My stride, as I suspected, is where I have lost most of my speed. I guess because I am weaker, my legs don't propel me as far with each step. My tempo is the same, my stride is much shorter. I look like an OLD MAN. I am an OLD man! 2. My max HR is probably about 170 3. I can run a sub-7 minute 1,600 m Thank you for the challenge Coach! -Ward
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Runcoach Success Stories
Here's another reason to keep exercising! Effects of aerobic exercise training on cognitive function and cortical vascularity in monkeysThis study examined whether regular exercise training, at a level that would be recommended for middle-aged people interested in improving fitness could lead to improved cognitive performance and increased blood flow to the brain in another primate species.
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Running Research
Please have your Fitbit login information ready and follow these steps: 1. Tap the Three Lines (on top left corner of your phone screen). From the web, on a computer: 1. Login. Make sure that you have the most recent version of the Movecoach or Runcoach App for iOS or Android.
After your initial sync with Fitbit, your data will be imported immediately. Subsequent syncs occur once per hour throughout the day. At that time all the data since your most-recent sync will be uploaded to your Movecoach or Runcoach log.
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Please have your Strava login information ready. FOR RUNCOACH USERS 1. Tap the Three Lines (on top left corner of your phone screen). From the web, on a computer: 1. Login. Please make sure that you have the most recent versions of the Movecoach or Runcoach App for Android or iOS (iPhone). FOR MOVECOACH USERS From the web, on a computer: 1. Login. This action will take you to the Strava website. Log in and follow the instructions. After your initial sync with Strava, your data will be imported immediately. Subsequent syncs occur as soon as you upload your workouts. At that time all the data since your most-recent sync will be uploaded to your Movecoach or Runcoach log.
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Please have your Runkeeper login information ready. FOR RUNCOACH USERS 1. Tap the Three Lines (on top left corner of your phone screen). From the web, on a computer: 1. Login. Please make sure that you have the most recent versions of the Movecoach or Runcoach App for Android or iOS (iPhone). On your mobile device:
This action will take you to the Runkeeper website, log in and follow the instructions. After your initial sync with Runkeeper, your data will be imported immediately to your Runcoach or Movecoach log. Subsequent syncs are manual. All data since your most-recent sync will be added to your log.
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When you have to run insideMay 31, 2020For some of us, inside running is a regular strategy. Work routine, location, time crunch, tough weather, safety precautions, rehabbing an injury, are all reasons to choose to the "Mill". Wheter you are a regular or a newbie, here are a few thoughts on how to make the most of your time on a treadmill. Treadmill Tips
The second important consideration when running on a treadmill is attentiveness to your form. With the ground traveling underneath and often a softer landing than most outdoor running surfaces, the body can easily tilt into various, slightly unfamiliar positions. If possible, run on a machine where you can gauge your posture in a mirror or reflecting window. Try to keep yourself tall, with your weight over your feet. The only thing worse than grumbling about running on a treadmill is grumbling about being injured because you were running strangely on a treadmill. Attention to your form might even help you when you go outside again and have a clear, fresh picture of what your good form looks and feels like. Because of the weather and the limitations of running indoors, you may have to adjust your workout a bit.
Bad Weather and No Treadmill? Occasionally, drastic situations may call for creative solutions. If you are unable to run outside due to conditions and a treadmill isn’t available, all may not be lost. If you are in an urban setting with a series of connected indoor walkways between office buildings, or within a long shopping mall, you may be able to just duck your head at curious onlookers and get at least a few easy miles in indoors. Convention centers and long hotel hallways can even provide a last ditch opportunity on occasion. Nike headquarters actually has a hallway where their athletes can run long strides and do so on a regular basis. Tell that to anyone who questions you!
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Training
Our system syncs with all Garmin devices, including those with GPS (through Garmin Connect), and those Vivo Smart devices (through Garmin Wellness). You'll find directions below for both devices. FOR RUNCOACH USERS 1. Tap the Three Lines (on top left corner of your phone screen). From the web, on a computer: 1. Login. FOR MOVECOACH USERS On your mobile device: From the web, on a computer: 1. Login. This action will take you to the Garmin Connect website. Log in and follow the instructions. Initially, it takes 72 Hours for data from Garmin Connect to be uploaded to your Movecoach or Runcoach log. This wait is part of Garmin’s process. After the initial sync, Garmin will automatically import data into your log every time you sync your Garmin device with Garmin Connect. *Remember: Your workouts are uploaded from the server of each syncing service, not the device that you wear. In order to upload your activity to your Movecoach or Runcoach training log, you must regularly sync your device to Garmin's web platform. For Garmin Devices with Activity Trackers (The Vivo Series via Garmin Wellness) Have your Garmin Wellness login information ready. On your mobile device: From the web, on a computer: 1. Login. This action will take you to the Garmin Wellness website. Log in and follow the instructions. Initially, it will take 72 hours for your Garmin Wellness data to be imported to your log. (This is part of Garmin’s process). After that, Garmin will automatically import step data and GPS data into your log.
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Please have your Healthkit login information ready. For RUNCOACH USERS on an iPhone or other Mobile apple device. 1. Tap the Three Lines (on top left corner of your phone screen). From the web, on a computer: 1. Login. Please make sure that you have the most recent versions of the Movecoach or Runcoach app for iOS (iPhone). On your mobile device: From the web: 1. Login. After selecting HealthKit, you will be prompted to allow permissions to certain data, you must select “All Categories On.” Your initial sync with HealthKit will pull data all historical HealthKit data recorded. After the initial sync, HealthKit data is synced to your Runcoach or Movecoach log once per hour or any time the App is opened and used.*Important: Your workouts are uploaded from the server of each syncing service, not the wearable device. In order to upload your activity to your Movecoach or Runcoach training log, you must regularly sync your device to your service. So you must regularly sync your device to the web platform.*
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Any first timer on a treadmill can attest that the ride is slightly different than the ground in a variety of ways. To account for these variances, we generally recommend some slight adjustments. Without the wind resistance encountered when moving forward outside, the pace might feel a bit easier on a treadmill than on your normal run. To approximate an equivalent demand, adjust the incline of the treadmill 1%-2%.
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