From the Middle of the Pack

I like to run.  I'm not fast, but I really enjoy the workout, and it is a great stress reliever.  Since I started running in 2006, I've completed 12 marathons and quite a few other shorter races.  I've also learned a lot about running in the process.  I've decided to share a few running tips that may be helpful to my fellow Plymouth runners.

One area where there have been a lot of changes in recent years is in tracking performance while running.  How far did I run?  How fast did I go?  Did I hold a steady pace?  Tracking performance is a great way to measure progress toward your goals.  You can of course use a watch, but unless you are a running a pre-measured course (how many of us do that?) you only learn one thing:  how many minutes you ran.  Well, thanks to modern technology, there are now tools that make it very easy to track not only how long you run, but also how fast, how far, and much more.

Common tracking methods

The two most common methods for tracking your mileage and pace while running are GPS devices and shoe inserts.

GPS tracking devices are just like the GPS you may carry in your car, except that they are downsized so that you can wear them on your wrist while running.  Shoe inserts monitor your stride by sensing your foot strike.  This blog is about GPS devices; I'll cover shoe inserts another time. I think GPS devices are right now the favorite tracking tool used by runners.  You probably already know how these work: they pick up signals from a network of satellites, and by doing so can determine where you are, and then track you as you move.

The most common GPS devices for runners are made by Garmin, which offers the Forerunner series.  These units look like a wristwatch.  Basic models, such as the Forerunner 205, will tell you how fast you are running (your pace), and how far you have gone (your distance). 

Higher end models, such as the Forerunner 610, include a heart rate monitor and other nice features. Some high end models are also waterproof, which makes them appealing to triathletes. 

All models show data on a small display, you just glance down at your wrist to see how you are doing. They also include a software tool you install on a PC; after a run, you connect your Garmin to the PC and it logs the run into a calendar, so you can compare your performance over time.

I personally use a Forerunner 305, one of the older models.  I have had it several years, and it has served me well. It includes a heart rate monitor, which requires a chest strap. My likes are the light weight, easy to read display, and the ability to move data to a computer. Just one minor complaint: replacing the battery in the heart rate monitor roughened the plastic on the back side, where it rests against my chest. The rough area scratches my skin. So, I put some athletic tape over the rough area and problem solved. 

Where to buy?

You can usually find them in your local run store. You can also purchase online. List prices range from $149 for the Forerunner 205 to $349 for the Forerunner 610. It is rare to find Forerunners on sale, but the older models are less expensive and work just fine.

Over the weekend, I went for a run with my friend Tom. He introduced me to another way to track your performance:  the smartphone. With the advent of smartphones that incorporate GPS technology, you can download an app that will track your pace and distance. Tom uses an Android phone and a free app called CardioTrainer. I did a quick check and found that there are several iPhone apps available as well. I don't have an iPhone, so I can't recommend one; my suggestion is to try several and pick the one you like best.

Tom only recently started using his smartphone for tracking, but he gave me a first impression “like/don't like” assessment. The main “like” is that since it is built into his phone, he has access to his music while he runs, and he can also use his phone if the need arises. His list of dislikes is a little longer.

First, the screen sleeps after a few minutes, so he cannot see his pace or distance without waking up the screen. Second, since he carries his phone in an armband near his shoulder, it is difficult to see the screen. And finally, most phones are not built to withstand the moisture a runner inevitably creates during a run.

Bottom line --it sounds like it has a lot of potential, but there are still a few kinks to work out.

I have found tracking my performance to be a strong motivator.  I have set a distance goal for this year, and am well on my way to meeting it because I can easily measure progress.  If you are looking to improve, this is one tool that may help.

One final tip

In the winter, I often run inside the Plymouth Fieldhouse located at Plymouth Creek Center.  Because the roof of the facility is fabric, Garmin devices work inside the facility.  No need to count laps!  Come down and join me for a few miles this winter, there is no cost to use the track.