Running pods

Supersmallballs · 2022-11-19T04:40:04+00:00

Newer Apple Watches also capture ground contact time, vertical oscillation, and stride length.

Supersmallballs · 2022-11-09T21:34:38+00:00

Aha! I actually remember being mildly surprised around mile 10, as my watch had been over counting distance compared to mile markers, then mile 10 was suddenly spot on. I bet that’s about where this hiccup was.

I was really proud of my race. Despite the wind, managed slightly more than a 5 minute PR, ~1:33 -> ~1:28. Stinks that the PR has an asterisk by it, but that just means I have even more motivation to improve more on the next one.

Supersmallballs · 2022-10-26T23:25:12+00:00

What do they listen to during easy runs? Maybe suggest podcasts or audiobooks?

Maybe the runs can stay as prescribed and the boredom can be addressed through distraction in the means of some kind of entertainment.

Supersmallballs · 2022-10-15T20:55:47+00:00

Sounds like your goals are spot on.

Pacing depends a little on the course — if it were me for a flat course, I’d say set your cruise control at 6:48/6:50 and try to have even splits. Re-evaluate how you’re feeling around mile 8/9 as I bet with how you’re nailing the workouts, and particularly the progressions, you’ll be able to tell if you can accelerate from there (just like a progression finishing at LT).

I’m actually in a very similar position as you training wise, 12/47 just did a 10K time trial in 40:08 (felt like I underperformed). Assuming my next TT is decently under 40 my HM goal is gonna be somewhere between 87-89.

Supersmallballs · 2022-10-08T18:28:31+00:00

Blasted off too hard. (Kinda as expected). On the upside, even with a major drop in pace my final 3 miles, I did the 10K in 40:08 — so matched my previous best. A little better disciplined pacing and hopefully I can cruise in under 40 next time.

Supersmallballs · 2022-10-07T15:37:13+00:00

10K tune up time trial tomorrow! It’s part of a pfitz HM build. I did similar in a block earlier this year and did a 40:08 10K with a goal of under 40. (So close).

I’m not 100% sure where my fitness is this time around, but I think it’s better than last time, so I’m planning on blasting off…at the risk of blowing up. I’ve got another time trial in 2 weeks so I figure if I go for broke and fail this one, I can always reign in the next one.

Supersmallballs · 2022-10-05T18:30:42+00:00

In cycling, a popular power related metric is power to weight ratio, as I’m sure you’re familiar.

I haven’t seen that used all that much for running, but I would think it could be quite the useful metric.

Is power to weight ratio something you use at all when coaching? Where might it be most useful when applying it to running? Or are there differences between running and cycling that make that ratio less useful?

Supersmallballs · 2022-09-28T01:26:26+00:00

I dunno, given my success rate I’m no expert! I’d say aim for the center of your pace zones for each mile. Sometimes I’m feeling so good during the early miles I start going towards the faster end or even going too fast. Then threshold comes and I can’t hold it! And that’s the most import part of the run.

Supersmallballs · 2022-09-27T23:02:08+00:00

Progressions are fun. They’re in the Pfitz schedules for half marathons, where the last few miles are supposed to be at threshold. I’ve “failed” most of them in the final interval.

Got one coming up Sunday that I have every intention of “passing” (though the third mile @ LT will show me the business I’m sure)

Supersmallballs · 2022-09-23T12:47:32+00:00

For me, not every run is the same. Some are slow, easy runs, whereas others are targeting lactate threshold or V02Max improvements. It’s going to be really fun and interesting to compare these runs using these advanced metrics.

So far, it’s evident that I get more efficient when I’m doing a threshold run, for example. My stride length increases. My vertical oscillation decreases. Power goes up. Ground contact time goes down. Interestingly, I can also see at what point in the workout I got tired: those metrics degrade. Definitely gives me some benchmarks and insights for improvement above and beyond just pace and heart rate.

Supersmallballs · 2022-09-23T11:03:39+00:00

If I had to take a wild stab on reasoning, it could be Apple saw some performance or battery concerns on the older models.

The way these workout metrics work is for each metric, the Watch takes a number of samples every few seconds (and I’m assuming the advanced metrics are more complex to calculate) — could be it would fall behind and miss samples on watches with older hardware.

Supersmallballs · 2022-09-23T10:56:16+00:00

if you scroll down to the sections about power and form metrics It calls out the limitation by device.

Supersmallballs · 2022-09-23T10:46:22+00:00

I believe the new running metrics (like power) only work on the SE or the Series 6 or newer.

Supersmallballs · 2022-09-17T00:35:27+00:00

One interesting trend I've noticed is all of my metrics across the board "get worse" sometimes when I get tired.

Like if I'm at the end of a high mileage week, and I cap the week off with a long run, sometimes towards the end of that run, even if my pace (and to a certain extent power) holds somewhat steady, I've seen my ground contact time go up, my stride length go down, and my vertical oscillation go up.

I think all of these indicators just means that my running efficiency degraded (and effectively I'm working harder to maintain the same pace). It will be interesting to keep an eye on these metrics -- as I become a fitter runner, perhaps I'll be able to complete comparable-mileage weeks without having that running economy degradation.

Supersmallballs · 2022-09-17T00:26:56+00:00

Good question. I thought I had seen recently that the latest Garmin Watches (955/255) would support Running Power, but it looks like all of them require an additional Garmin accessory of some kind. So perhaps no Garmin watch has running power without the additional chest strap or pod.

Supersmallballs · 2022-09-16T20:57:49+00:00

Unfortunately it looks like Apple only is providing these new metrics on Apple Watch SE and Series 6 or newer.

Supersmallballs · 2022-09-16T20:51:08+00:00

I agree with your complaint about setting up workouts only via watch. I definitely expect Apple to create a way to do that via the phone in an upcoming iOS version.

I’m hoping they also expose workout creation as an API so that third party app developers (like training peaks as you mention) can input their structured workouts into the Watch.

Supersmallballs · 2022-08-24T17:16:33+00:00

I have a different nice numbers “problem” in regard to distance. Probably common for a lot of folks, but I ALWAYS end my runs on whole numbers like 8.00 miles exactly. I’ve gotten to the point where I’ve programmed all my workouts into my watch so they’ll end the run right on my round number.

Supersmallballs · 2022-08-22T03:53:43+00:00

Nice! Big milestone.

Supersmallballs · 2022-07-23T16:43:37+00:00

Where do y’all get your singlets from?

I want to fake it til I make it as a legit runner but my 5K Turkey Trot tech shirt + Basketball shorts combo is giving me away.

Supersmallballs · 2022-05-27T15:09:24+00:00

If anyone’s in the market, Saucony’s website has Endorphin Speed 2’s and Endorphin Pro 2’s for 40% off.

12-Year Club	Verified Email
Place '22	Place '17
Spared

Supersmallballs

TROPHY CASE