That Felt Pretty Good!

You know, it's not often that I can say that one of my runs is effortless, but tonight's run was pretty effortless. Three miles out and back at Crystal Cove. The goal was a general aerobic run. I settled in and was able to maintained an average pace of 9:49. Not that unusual. But at an average heart rate of 79%! Wow! I'm used to running that pace at a heart rate closer to 85%, so my heart rate tonight was pretty pleasing.

Today I also programmed my entire training plan for the net 10 weeks into my Garmin 305. In my mind, this is where the Garmin really shines. Once you learn how to program your workouts, you will never be able to run without your Garmin! What I thought I would do is spend parts of the next few blogs here showing how the Garmin Forerunner can really benefit your training.

First step to the effective use of your Garmin 305 is knowing your maximum heart rate. Do not - repeat - do not just rely on the old 220 minus age calculation. That will give you the average max heart rate over a population at that age. It may be spot on. But then again it may be really inaccurate. For example, at my age (51), the calculation gives me a maximum heart rate of 169. My actual maximum heart rate is 185. Google "Running Maximum Heart Rate Test" and find one of the several ways to measure your max. (I measured mine using a hill test).

Second step is to know your training paces. 5K, 10K, Half Marathon, Marathon. You will use these to set up your training pace for runs. There are a number of places to do this. I find the best is the McMillan Running Calculator.

Now, it's time to set your Garmin up. I will describe how to do this using the Garmin Training Center Software (GTC).

First thing is to open GTC. Go to the User menu, and select "Profile for...".



From this screen, you can set all of your training parameters - weight, birth date, heart rate zones and speed zones:



Use your heart rate training ranges for heart rate zones. You have 5 zones that you can set. For example, since I am a big Pfitzinger disciple, I have set my heart ranges like this:

Zone 5: 93 to 98% of MHR (VO2Max workout)
Zone 4: 85 to 93% of MHR (Lactate threshold workout)
Zone 3: 75 to 85% of MHR (General aerobic workout)
Zone 2: 65 to 75% of MHR (Recovery workout)
Zone 1: Don't care.

Finally, user your training paces to set up your speed zones. You can give each of your zones a different name. I've set mine up like:

Zone 10, 9: Not being used.
Zone 8: 5K pace (7:45 to 8:30 per mile)
Zone 7: 10K pace (9:00 to 8:31 per mile)
Zone 6: Reserved for later use
Zone 5: Half Marathon Pace (9:45 to 9:00 per mile)
Zone 4: Marathon Pace (10:30 to 9:45 per mile)
Zones 3, 2, 1: Not being used.

Once you have set up all of your training zones, we are ready for step 2 - setting up your workouts! We'll talk about this tomorrow.

A Six Mile Jog

Oh - and here's my right lung. If I coughed up one lung Monday night, then I sure left the other one last night! My run went off without a hitch. I kept things slow (10:28 pace, 81% MHR). I'm getting impatient because I want to run faster, but after a month off, I keep bringing myself back to the fact that I'm not where I was last December. Grrr. And, in actuality, after looking at the data from my Garmin, I'm not all that far back from where I was last month.

Just when I thought you couldn't teach an old dog (and I'm getting older by the day) new tricks, I learned yesterday how to edit data from my Garmin. Every now and then, I forget to turn my Garmin off when I'm done. When I download my watch into SportTracks, I end up with a map that has a long straight line from finish to home! In the past, I didn't know how to get rid of the data, so I would just manually enter the run. But last night I figured it out!

First thing is to download the data from your Garmin to SportTracks. Select the run that you need to edit from your Daily Activity pane. Then, select "Edit Activity" and "Split" from the submenu:

The next window is a windows where you actually split your activity into two parts. I *always* look at my watch when I finish a run. I knew that my finish time last night was 1:02.21. So, I slid the slider control until the time aligned:



This edit control will split your workout into two pieces. So, the last thing to do is to delete the second portion workout that was created:




I had to check the calories and have SportTracks recalculate those, but I was left with a map and data that looked like my run!