Power and pace, but with running??
As I start training smarter with my PM, I start to try to think in terms of the same attitude in running for pace since I have a GPS. Now, the catch is, I assume you should not try to maintain your target pace all the time. Now with cycling, you can maintain your wattage thru most terrain, and of course you will more than make up for a lot on the descents, but in running, is the same true? You probably should not try to maintain your HIM or IM PACE up a long sustained hill, but on the descent, you can't make up the same proportion of time, correct? So I ask, how do we try to calculate what we can do up hills the same way we do on the bike with a PM? I had a great run tonight, it was pretty much flat with about 2 quick hills that I could maintain my pace for, but really feel it at the top and for about 2 minutes beyond. If it were a longer hill, I would most certainly have to slow down, is this then a feel game? I just enjoy the simplicity of the power numbers and how well it works, and wondered if anyone had insight into using your GPS when running.
Along with WKO, I also have Raceday, and if you use a GPS, Dr. Skiba has developed GOVSS (?) to calculate wattage for running, but it isn't the same type of dissection as in cycling, not as clear cut because I cannot equate pace with running wattage here. Any thoughts?
I tried a screenshot here but it didn't work. I use a pc and pasted it to Paint, PDF, and Word and it won't post, ideas here too??? I am not computer savvy, help!
Dan
Comments
What WKO does to try and "flatten out the hills" with running is to calculate "normalized graded pace" (NGP). In order for it to be accurate you need to correct the altitude by EditCorrectionsFix Elevation Profile using GPS. Click on begin and you are all set. The Garmin uses barometric pressure to estimate altitude. Running it through this correction system adjusts the altitude estimates with GPS data and updates the information.
It will become readily apparent when you run up and then back down the same hill. When you see the altitude graph after corrections, it will be a mirror image, often not the case with the raw data from Garmin.
When you select a range on the graph tab, the Normalize Graded Pace will be a couple of lines under the duration. The closer to flat the course, the closer NGP is to average pace.
tom
Dan - Seems like you have two questions here: how to translate pace #s when the terrain is up and down? And, how to actually *pace* during the run, when it's clear you shouldn't be going the same speed up hills as down. I'll comment on the later. You've got to train your body to understand the Perceived Exertion required for the specified training pace, when done on flat ground. Then, of course, the goal becomes running at the RPE both up AND down hills. Many folks run too hard up and not hard enough down. I've got to confess that, in an IM, I use neither an HR monitor nor a GPS during the marathon (although I use the HR during the bike, and the GPS at all times during training.) And, I've become able to maintain a steady pace during the race, just relying on RPE and mile splits. But it took a a few years.
Just like keeping your nose buried in the PM while riding, watching the pace both uphill and down, while monitoring your RPE is the best way to learn the linkage. One of my favorite epigrams is: "Intuition is the result of deep and prolonged immersion in the data." There are no short cuts.
Thank you gentleman. Tom, I'll have to check into wko's running option, right now I solely use Raceday for my running data and both wko and Raceday for the bike. Al, that is what I figured, no free lunch. I have been a runner for quite some time and have usually gone on RPE my whole life, but all these new gadgets are so much fun to play with. Just curious as whether the gps could be somehow used the in the same way as the PM!!! Thanks again fellas.
Dan
Here's a screenshot, HAAAAAAAAAAAA I did it!
Damn it, I can't read it.