DFW running club part 4!! ALL ARE WELCOME!!

bank_of_slate

It was run club night for me yesterday, it had been cold but sunny all day and just as I set off to the club it started sipping it down :rolleyes:

I found last night hard work for some reason, we did a 7 miler :T
...Linda xx

tirlittan

My legs are feeling much better after yesterday's run than I expected.
A day off for me today, no exercise off any sorts...

RichOneday_2

BJ - Considering your experience last Sunday with the innacurate GPS readings, these are interesting observations showing that GPS devices are about 25 times more innacurate than a course measurer.

Due to the rules of course measuring the maximum innacuracy possible for a 1/2 marathon is 42 metres, but in actuality the standard deviation is only 7 metres over 13.1 miles.

In other words, if lots of GPS devices are saying something different to the course measurement, it is almost certainly the GPS readings which are incorrect, especially when trees and/or London are involved.

http://www.coursemeasurement.org.uk/GPS_run-to-the%20-beat-half.htm

http://www.coursemeasurement.org.uk/keevil10k.htm

And this is a post from a certified course measurer:

I read with interest these continuous debates about GPS accuracy and have contributed from time to time. Over the years I have had 4 different GPS models, including a Forerunner 201 and now a Forerunner 205.

I have a short route that I run from my front door, which I know to be 9.95km since I measured it using the calibrated bicycle method. With my old Forerunner 201 I would usually get readings between 10.0 and 10.4. Occasionally outside this range, but over 40 odd runs mostly between these two figures. My new Forerunner 205 is far more accurate and I have measured (only 4 runs on this route now) 9.94, 9.95, 9,97 and 10.03.

GPS distance accumulations typically are longer than the actual distances and are affected by environmental conditions (eg cloud cover) and highly variable under tree or building cover. If this runner is only 1.6% high (0.16km) I would say that it is excellent agreement with the actual distance.


Paul Adams
AIMS/IAAF "A" Measurer


The basic gist is that the GPS creates a 'calculation point' once every 10-15 seconds and then effectively joins the dots. All fine and dandy on a straight course but as soon as bends start coming into the equation each calculation will involve a shaving of the corner.

If there is a lot of cloud and/or tree cover some calculation points will be missed so that the time gap between 'calculation points' could be 30 seconds, 45 seconds or even more. Obviously the longer the time gap the larger the innacuracy when the dots are joined.

So short GPS readings are mainly due to this type of innacuracy. However, most complaints from GPS wearers relate to courses being long. This is not surprising because if the course is run mainly in straight lines the GPS should get pretty close to the actual measurement. However, it is very rare for GPS wearers to run the 'racing line' (or even know where it is!) and therefore they are getting a reading of their own little adventure not necessarily the race course.

RichOneday_2

tirlittan wrote: »

My legs are feeling much better after yesterday's run than I expected.
A day off for me today, no exercise off any sorts...

You did have a good one yesterday, Tirlittan!:D

However, just be aware that if you're going to get any stiffness from it, it will be tomorrow not today.....

tirlittan

True, and sitting down at work for most of the day will not help either...

Thanks Rich for this
Nov 21st parkrun Cardiff5K 28:07Tirlittan [51.20%] [WR 14:24]


Still happy with the WAVA

beer_tins

bj-sailaway, Let me know what you'll be wearing Saturday so I can recognise you and say hello?!

I'll be wearing a plain white long-sleeve Nike running top, white-ish aasics runners and either black nike shorts or blue tracksuit bottoms if I'm feeling girlie. I'm a 30-ish bloke about 5"8 with short dark hair and I'll probably be wearing glasses. Unless it's raining and I can't see in them.

Reads like a personals add, doesn't it?! I'll be driving a Blue Peugeot 307.

BTW, what time are you gunning for?

RichOneday_2

Week 11/30 (Blackpool)
Mon23/11 Rest Day
Tues24/11 10K 45:07 (7:17/mile) (Pulse 108)
Weds25/11 10K 48:14 (7:47/mile) (Pulse 82)
Thurs26/11 10K 46:14 (7:27/mile) (Pulse 86)
Fri27/11 10K 46:23 (7:29/mile) (Pulse 90)
Sat28/11 10K 52:08 (8:25/mile) (Pulse 78)
Sun29/11 Thirsk 10.0 Miles 1:03:11 (6:19/mile) [74.31%]

Week 12/30 (Blackpool)
Mon30/11 Rest Day
Tues1/12 Rest Day
Weds2/12 10.0 Miles 1:16:22 (7:38/mile) (Pulse 98)
Thurs3/12 10K 47:25 (7:39/mile) (Pulse 90)
Fri4/12 10K 48:08 (7:46/mile) (Pulse 86)

Good luck at Roundshaw in the morning Bj and BT!

becky_rtw

Mon - 1.5 m wu & 1m wd 7:44, 7:29, 7:28 avg 7:34 total 5.5 miles
Tues - 8.2 miles 70:37 8:37 mins/mile
Weds - rest day
Thurs - 6.2 miles in 60:31 9:46 mins/mile
Fri - 4.6 miles in 46:48 10:10 mins/mile

Meant to go out for a longer one tonight but had cramp in both feet and so felt mechanically off stride and very awkward so decided to come back early and have a bath to relax...

Off to read back now

becky_rtw

Right have fun at roundshaw BJ and BT, hope you make it to Cardiff Tirlittan and some good running from you this week

Simply - very nice work there the tempos are really coming on which is great - you should see that coming through in about 4-6 weeks!

Hope you feel better soon Red!

Linda - well done on the 7 miler - sometimes the trick is just to get through it and wait for another good run

Rich - are you feeling good about tomorrow? I was until I went out tonight but I am hoping whatever was wrong today will be gone in the morning (think it might be dehydration so not too much to worry about).

Simplycynical

Week 5/27 (NDVM)
Mon 23/11 Rest Day
Tues 24/11 3x1 Mile (09:00, 08:59, 09:02) (Ave 09:00/mile) + 1 Mile WU/WD
Wed 25/11 4 Miles Tempo 00:37:03 (09:14/mile)
Thurs 26/11 4 Miles Recovery 00:43:02 (10:39/mile)
Fri 27/11 6 Miles Hilly 00:59:11 (09:50/mile)
Sat 28/11 Rest Day
Sun 29/11 14 Miles LSR 02:18:56 (09:55/mile)

Week 6/27 (NDVM)
Mon 30/11 Rest Day
Tues 1/12 3x1 Mile (08:30, 08:46, 08:55) (Ave 08:44/mile) + 1 Mile WU/WD
Wed 2/12 4 Miles Tempo 00:36:17 (09:03/mile)
Thurs 3/12 4 Miles Recovery 00:43:39 (10:45/mile)
Fri 4/12 6 Miles Hilly 00:59:23 (09:52/mile)

I wasn't sure how tonight's run was going to go as I've had some lower back pain this week along with a niggle in my right butt cheek - my right leg felt a bit numb on my recovery run yesterday too. I did a 10 minute walk on the treadie to test it before running and there was no pain so I decided to go for it. I took it quite steady and I'm pleased that all seemed perfectly ok.

Interesting post about GPS readings Rich - I've had my Garmin since May and find that the faster I run the longer the miles are I've got to know the mile points from my LSR's and I am way past them on my Tempo runs before they register on the Garmin.

Good luck to all those racing tomorrow - I hope your cramp goes Becky