Running form issue .....

wearing out is not even

   Garmin fenix 3 HR has embedded optical heart rate sensor and it can monitor heart rate not only during an activity, but also monitor heart rate 24/7.   However, if people use chest strap type heart rate sensor, they can get some additional data from the sensor, such as running dynamics, running cadence and etc.  With some old Garmin running device, they requires foot-pod sensor to get the running cadence.   Now just chest-strap type heart rate sensor can get more information.

Ground contact time for a running activity

   If I look at my data, my ground contact time is tend to more on right foot based on the data.   Somehow, if I run faster, it is getting close to even.   I knew my running form might not be something really good.   This also shown on my running shoes as well.   The left foot sole is wearing out more than right side and outside is more than inside.

   I think this might be related my previous injury, which was stress fracture on my left leg.   So, it is obviously better to correct my running form somehow.  The problem is how I can do.  I have no idea about this.   Some internet search indicates stretching might help to improve this.   So I just started to do more stretching daily.

Assessment of Full-Marathon Level 1 Training Plan ~ Using Lactate Threshold

Estimated Lactate Threshold last 12 months

The previous posting is looking into improvement of VO2max after the training menu.  Today, I am looking into Lactate Threshold estimated by Garmin fenix 3 HR.

Above plot is a trend of my estimated lactate threshold last 12 months.  This is very interesting result.  Garmin shows two parameters for the estimated lactate threshold.  One is a heart rate and the other is a pace.   This scale is not very good to show the changes.   However, what we can see is the heart rate (red line) is increasing even if I stopped training from April to June due to the injury.  On the other hand, it is decreasing after I started the  training plan in August.   I thought lactate threshold heart rate would be better if the heart rate is higher.   But the reaction of the number is not really matched with my training.  However, the heart rate value in August is 167 bpm and now (November) is 165 bpm.   Because of scale, the change looks big, but it is only 2 bpm between the two.   So I am not sure if this is really changes or it might be within error range.   But the trend is probably decreasing.

The other factor is a pace.  This trend is link to the training.  April is 5:31/km and August is 6:01/km.  Now (November) is 5:51/km.  The trend is a similar as VO2max.   So that it seems to  be the pace as a sort of a performance number.

Overall, I think the training menu helps to improve my running performance and the features in Garmin fenix 3 HR, which is estimating LT (Lactate Threshold) / VO2max is probably useful to see the improvement of the training.

Assessment of Full-Marathon Level 1 Training Plan ~ Using VO2max

Estimated VO2max last 12 months

Full Marathon Training Plan Level 1 is almost the end

I started this training plan in August after I recovered an injury in April.  It is 16 week plan and it is in 14th week now.   Since the current running device I am using for my regular running has a feature to estimate VO2max from the training data and I want to know the relationship between the training progress and VO2max number.  The best number last 12 months was 43 [ml/kg/min] in April which is before the injury.  Then I got injured in the end of April and I stopped training about 6 weeks after the injury.   The number was dropped to 38 [ml/kg/min] when I resumed training in June.

Once resumed training the number was slightly getting better.  It was 40 [ml/kg/min] in July.   

The number was dropped to 38 [ml/kg/min] in August again.  There are a couple possible reasons:

• I took a rest about 10 days due to traveling to Japan in the end of July.
• I started a training plan from Garmin, Full Marathon Level 1 and the initial menu was probably too easy.

 I think I mentioned the reasons in my past posting.  Now the training plan is in 14th week and the number is 41[ml/kg/min].

Previous history of the estimated VO2max

When I got Garmin fenix 3 HR was October last year.  At that time, I was in a middle of the same training plan Full-Marathon Level 1 from Garmin and the number in October in 2016 was 39 [ml/kg/min].   The plan was completed in December and the number was 41[ml/kg/min].  So that the current number is the same as what I have right now.   After that, I moved to Full-Marathon Level 2 which was January to April in 2017.   Then, I got injured right before Level 2 plan was completed.  The number right before the injury was 43 [ml/kg/min] as I mentioned earlier in this post.

Based on the history of the data, it seems that my VO2max number is improved by the training plan.  Also, as I mentioned in some previous posts, the number is probably linked with the training.

Also, the pace (speed) for a similar running is improved as well, especially "Long Run" which is more than 90 minutes.  In the level 1 menu, the long run is combination of walking and running.  So the overall pace including walking is more than 8 minutes / km in the beginning.  The last 2 long run which is more than 120 minutes were better which is around 7:30 ~ 7:40 / km.

The training plan I picked is heart rate based training and the strength is managed by heart rate zone.  So the pace is not how fast I can run.  It is based on a similar heart rate and how fast I could do.  So 8:00 / km is very slow pace, but if I ran faster, then the heart rate is out of suggested range.   So I have to slow down the pace.  Even the training is after the injury, so far I did not see any injury after the recovery and I believe this is a good method for older people.

The data indicates, once people get injured and stop the workout, then the fitness level is getting lower and it is hard to recover the same as before the injury.   The key for older people like me, it is how we can avoid injury due to over  training.  The big problem is even if I do over  training in a short time, I may be able to do without serious injury.   But it may be a cause of injury for long term.  It is very different from serious athletes.  I think serious athletes may need to do high intensity training to improve the performance, but for general people, it might not be very good idea especially older people like me which is over 50 years old.

Last time I switched to Full-Marathon level 2 after Level.   However, I probably want to continue Level 1 menu after the current plan is end.   Even if I take the same plan, it is based on heart rate to define the strength, therefore, if I follow the instruction, I may still be able to get a right level of training.  Maybe in the beginning, it might be too easy again.  But overall, it might be getting some improvement.  Let's see how it goes.  I will continue to report my data and own analysis.

An example of usatg for Garmin fenix 3 HR ~ Estimation of Lactate Threshold

Lactate Threshold on Garmin Connect

   The previous posting was beginning of June, so that it's been for a while.   After the injury was getting better, I just resumed running, however, I got really bad flu and I stopped running for 3 weeks due to the flu.
   I am not fully recoverd, but I resumed running last Saturday.  I ran for 90 minutes, but the pace was really slow and I only ran 11 km.   Then, I was pointing about function of Garmin fenix 3 HR, I keep my eyes on the VO2max and Lactate threshold estimated by the device.  For VO2max, as I reported, the number was dropped to 36 [ml/kg/min] and a little recovered to 39[ml/kg/min] after I resumed running late last month.  After 3 weeks of resting, it was dropped to 38[ml/kg/min].  Probably, the ratio of dropping was slowing down and even if I rested for 3 weeks, the actual dropping is very minimum.
   However, the lactate threshold is a bit different.  The Garmin device provides 2 numbers, one is heart rate and the other is pace.  I am not really sure what the relationship for those 2 numbers.  Based on my recent data, the heart rate value is almost the same which is around 164[bpm], however the pace is slowly dropping.   It was 5:40/km in March, but now it is dropped to 6:28/km.  It is about 1 minute dropping.  Actually, I felt my breath is getting higher than before even with slower pace.  The number is probably indicates that situation.   To see my training progress, it is probably good to monitor those 2 numbers, VO2max and Lactate threshold especially the pace.  I will post how those numbers get improved.

   Before the injury, I had done a level 2 of full marathon menu.  But I guess it is better to back to level 1 after a few weeks of slow jog.   I am thinking to run every other days since I just resumed running after flu.

Mt. Whitney Hiking 2017 (9) ~ Training using Garmin fenix 3 HR

VO2max value is recovering

   As I mentioned in a different topic, I got injured my right leg and I just resumed running about two weeks ago.  This is a training not only for a marathon, but also for hiking to Mt. Whitney as well.  Running is one of a good training to improve my aerobic performance for hiking.

   Due to the injury, I stopped running for a month and my VO2max value is down from 43 to 36 [ml/kg/min].  This drop is significant performance down.   After 2 weeks of running, the number is getting better and it is 39 [ml/kg/min].   The first 5 days, I only ran 2 miles, then increased to 3 miles and this week is about 4.5 miles.   The average pace is also getting improved.

   Since I just resumed running, I tried not to run fast.   I tried to stay "slow pace", but the course selection, I tried to include some hilly sections.  This will helps to train muscle for ascending.   I think this VO2max is one of good factor to monitor my training progress.  At least I can tell my training is on track to recover from the injury.

Lactate Threshold

   On the other hand, the lactate threshold is not improved like VO2max.   However, I tried not to run faster.  Therefore, once my body is adopted for the pace.  I might not reach a point fenix 3 HR cannot detect "lactate threshold"  because the pace is not fast enough to hit the threshold.   This is probably true.  Because right after resumed running, my heart rate jumped close to my maximum heart rate value.   However the heart rate is getting stable with the current slow running pace after 1 week.

  I will monitor those two factors as index of my training progress.

Resting

   Another factor, I do care now is resting.  Since I just resumed running and I am not young any more.   I try to take more rest day than usual to avoid another injury.   So my current training schedule is 2 day running and 1 day resting.   Then I try to increase total running time slowly.   I think this is a key to avoid injury, especially people who have not been training for a while.  My first goal is try to recover my VO2max to more than 40 [ml/kg/min] first.  Then I will resume more speed (threshold running) to improve my fitness performance.

An example of usage for Garmin fenix 3 HR ~ VO2max and Lactate Threshold

   Garmin announced some new running watches recently.  However, I just replace my running watch from Forerunner 910 XT to fenix 3 HR about 6 mounts ago.  It is good enough for me for now.   Today, I introduce one of my usage of fenix 3 HR.  There are functions to estimate my VO2max and Lactate threshold.  This function is not supported in Forerunner 910XT.

   As I posted before, I went to Taiwan last month.  The second day, I resumed running over there.  However I got injured during the training.   I tipped and tried to recover.  However, my right leg got some unexpected force and probably my muscle got injured.  Due to the injury, I stopped running since April 17 till Wednesday last week.  It's been a month.  The first week was really bad.   I had really bad pain even if just walking.   It did not happen when I was young at least 5 years ago.   I guess my body is not strong like before due to aging.

My leg right after the injury

(you can see internal bleeding)

   Because of the injury, I stopped running for a month.   I still feel something strange on my left leg, but I resumed running since last Wednesday with really slow jog around 3km.

   Then one of interesting function in fenix 3 is estimating VO2max and Lactate Threshold.  Those functions are supported in "fenix 3 HR" and newer high-end model.  Many running watches from Garmin supported VO2max, but supporting Lactate threshold function is still limited to the high-end models.

VO2max last 6 months

   Here is the trend of my VO2max.  Before the injury, it was around 43[ml/kg/min].  But after resuming running, it was dropped to 36[ml/kg/min].   Previous trend was staying more than 40, but just stopped running for a months, the number is significantly dropped.

　

Lactate Threshold (Heart rate / pace)

   The next plot is Lactate threshold.  The heart rate was slowly up from 160[bpm] and the value right before the injury was 163[bpm].   After resumed, it was slightly dropped to 162[bpm].  The pace was 5 minutes 30 seconds / km right before the injury.  Then, it was dripped to 5 minutes 47 seconds / km.  For this trend, I guess it might be hard to conclude the performance is getting worth.   But I think a little performance drop could be true.
   The both value has not been improved in 5 days.  At least VO2max is significant drop after the injury.

   Anyway, after age 50, the performance drop due to no training is getting bigger than at least 5 years ago (age 45).   Thinking about the fact, to keep a good performance, the best way is not get injured.  What I watch next a couple months will be checking the both value how I can improve the performance getting back before the injury, especially how long I need to take.  This date is probably very interested in how my training help to improve the performance.  Showing a number is a good scale to tell my performance and the result of the training.   I think it is very good feature to motivate daily training and monitor the progress.

(To be continue)

Plan to start a Recovery Training

Planter Fasciitis

I have "Planter fasciitis" on my left foot.  I got stress fracture on my left leg in late 2012 and I had to stop running for six months.  During the recovery training, I got Planter fasciitis.   It was not too bad some time late last year.  However it was getting worse and I had to stop running again at the end of last year.

I have still a little pain at the first step after getting up from a bed in the morning.  However, a doctor told me it could be OK to start running.

Plan

As I mentioned in a few posts before, I found some new training plan in Garmin Connect.   Since I was getting this problem in a recovery training from the stress structure.   Therefore, I would like to be conservative this time.  That is why I picked "Getting started Level I".

It seems that this plan would be easy for me.  But I want to slowly start running this time to avoid any other injury due to a training plan.

This plan is heart rate base training plan for beginner.

I hope it works for me well!

I will also report my progress in this blog as well.

Garmin Training Plan ~Update

Germin Training Plan

I have planter fasciitis since late last year.  It is getting better and I plan to resume daily training.  So that I visited Garmin Training Plan page again.

One of mistake for recovery from stress fracture on my left leg was I picked full marathon plan.  Even it was "level 1", it was probably too much right after injury.  This time, I was considering to pick 10km or half marathon plan.

However, the page has some new plan in "other" category.  In the category, there are some plans "Getting started".   I just looked into the contents and it might be a good one for the recovery or beginner who just started running.

For recovery / beginner

I would think that people who is on the way to recovery or beginner may start with 3 times a week.  Also it better to increase the training time or total distance slowly.  For the point of view, it could be better to pick 5km / 10km or getting started.

In early stage menu is starting walking, it is good to slowly start. 

The other thing people might want to check is contents in the last a few weeks.  That indicates the goal of the plan, therefore it is good to check them.  Just contents of the time / distance and etc.

I realized this is very important to avoid injury due to over trained.   Having just a day for resting help to recovery the body.


I think overall the Garmin plan is getting improved.  Only thing they did not describe clearly who would the target people.   Other than that, the coverage for the most of regular runners  is good.

I may start a "level 1" 10km or half marathon plan to catch up!

Garmin Training Plan (2)

Last year I mentioned about Garmin Training Plan.  Here is some update based on my experience.

My situation

In my case, I got stress fracture on my left leg.  After the injury, I did not run or any training that impacts to my leg at all.  Therefore, my leg was getting weaker than before.   I picked a plan for full-marathon, but it seemed to be too much after the injury.   I got another injury, which was plantar fasciitis, after a few months of training for full marathon.

I was not ready to take full marathon plan.

Other similar cases

Many people who used to run when they were young.   However, if they have not run for a long time, they could not be ready to take full marathon plan, either.

It is not clearly indicates any notes, but I think it assume that people who take the plan need to have some level of running experience.   So that if people are not ready to take the plan, they will also get some injury during the plan.

I would think they need to start something less distance first and stepping up to the next level.

My near term plan

Due to another injury, I am not running on a road or treadmill in a gym.  Because they are cause of some impact to my legs.   A doctor suggest me not to do any training that impacts to legs.
So that I am only doing elliptical and stationary bike for a while.   Now, my left foot is getting better.  I only feel some pain when I get out from a bed in the morning.

After the pain is completely gone, I would start with 5km plan and step-by-step to increase the target distance.

I think many people who just resume running or first time to try long distance running.  I would recommend starting with shorter distance first.   It may not be a good idea to try full marathon menu.
I guess most of first time runners might not try full marathon for the first time.  However who had some experience to complete full marathon before might want to try full marathon after resume running.   They might need to be more careful to take such long distance plan in the beginning.

The situation could be vary and some people might be OK to start with full marathon plan.  Even starting with 5km plan, some people may get injury and they might start with walking or something easier menu.   People may need to understand where they are.

Foam Roller

Foam Roller

  I have just resumed running from injury, stress fracture.  However this Monday, I got injured left leg (calf).  It is probably a pulled muscle.  I had not run for 6 months due to the injury, my leg was getting weak.  I thought I did enough warm-up and stretching before training.  It happened in the 5th lap of interval.  I did slow down when I felt pain.  It's been for 4 days, it seems to be no pain for just walking, but when I just jog, I feel a little pain.  It is not really serious and it can be recovered within a few weeks.

   This week I am doing stretching and foam rolling.  I just put my leg on a plastic foam and just rolling the foam.  I feel it is very effective like getting massage. 

 Something like this, just roll the foam

  Originally, we got this foam when my wife got a pulled muscle.  It is not very expensive but it is very useful.  You can find it on the internet and can order on-line.
  It can be used other portion of the body, such as back.  It is really good. 
  It is worth to try it!

Rejuvenation Professional Foam Roller (Google Affiliate Ad)


36" Full Foam Roller - Weights & Accessories (Google Affiliate Ad)

Training plan on Garmin Connect site

   Last article, I introduced a GPS watch for running.  The new one I just bought is Garmin 910XT.  I have been using it for 2 weeks now.  I found a very good feature of the device. 

Free Training plan for 5km / 10km / Half marathon and Full marathon
   There is a web site called "Garmin Connect" that people can upload their workout activities.  I recently found that there were some free training plans on the site.  I have been using the site for a while, but I did not know the plan.
    Actually, I had stress fracture on my lower left leg late last year.   Due to the injury, I could not run outside for a while, about six months.  The primary reason I got the injury is probably over training.  Therefore, when I do recovery training, I need to be careful to plan my recovery workout.   Last months, I just did jog short distance less than 6 miles.  (less than 10km)
    Now I started next phase for my recovery.  I decided to follow one of training plan from Garmin Connect.

Time / Heart rate base training plan
   Before the injury, my training style was distance / pace base training that is a plan to set a target pace based on m target time for a race.  Then I made my own training plan based on distance and pace.  Probably the distance could be too long and target pace could be too aggressive.  That was a way I used to do when was young.  I guess it is probably all right when people are serious.  However, now my age is getting closer to 50 years old and it is different from when I was young.  
   That is a reason I try this training plan.  Heart rate is a good factor to indicate my ability, as long as I can keep the target heart rate, I think it can eliminate to push myself too much.   Also, time base training is good for many people who has limited time for training.  Whatever my body condition is I can finish a training session based on the time. 

Garmin device is a good manager to monitor a workout!

   One of good features in the Garmin device is to store all training plan to the device and it can monitor each training activity for me.  For example, the training plan says 10 minutes warmup, 40 minutes easy pace running with heart rate zone 2, then 10 minutes cool-down.   Then all steps are stored in the device and help to tell me time, out of rang for the heart rate.

   I started a full marathon program 2 days ago.  It tells me if the heart rate is out of the range with alarm and vibration.  So that I can slow down to meet the heart rate zone.  Previously, I might push me hard during a training.  It is a good limiter to avoid over training.

Efficient training?

   It is obviously good to avoid over training.  But I just wonder if it is an efficient training or not.  To check the progress, I did cooper test (12 minutes running) before staring the program.  This could be a good factor to see the progress.  The other factor I will keep track a relationship between time/distance and heart rate zone.  Then I will be able to tell how efficient this training strategy.  I will post my data in this blog.

(To be continue .....)

  

GPS Watch ~ Garmin 910XT~

A watch with GPS

Garmin 910XT

Garmin 910XT

 Garmin Black Forerunner 910XT GPS Fitness Watch - 010-00741-20 (Google Affiliate Ad)

GPS watch!

   Today, I am writing about a watch with GPS function, GPS watch!  I have been running as a part of my daily life and joined a few race last a few years.   When I run, I usually ware a watch with a GPS watch that was bought three years ago.  I have been using Garmin GPS watch (405CX) as my partner during my training.  With this watch, distance, pace, heart rate during the training can be recorded and logged to the internet.  This is a good motivation to continue the training as a part of life.  I had some health problem such as overweight and etc.  After I started running regular basis, those problems had been going away and I am healthy nowadays.

   Talking about the watch, due to GPS function, it cannot use a typical small button battery like a regular watch.  The GPS watch is using a rechargeable buttery embedded in the watch.  Because of so many re-charge cycles, the discharge time is getting shorter nowadays.  I think it is a time to buy another one.  Some internet articles say it is possible to replace the battery, but I decided to buy another one.    The last weekend was Memorial Day weekend and many shops did a special sale.  One of outdoor shop has a GPS watch on sale.  I thought it  was a good deal and I bought a new one.
　

Longer battery discharge time!
　
   Since I also interested in “ultra marathon” that is a race longer than full marathon (26.2 miles).  I am getting old and cannot run very fast, therefore I may take longer time to finish such race.  So the previous model is not good enough to log an entire race.  That is one of reason I pick this Garmin 910XT.  The previous one can be operated up to 8 hours based on its specification.  This new one can be operated up to 20 hours that is usually long enough time to finish except some very long “crazy race” like 100 mile trail race.  That is one of big reasons I picked this model.

Large display

   Since I am getting older and need reading glasses to see small fonts.  The previous one has very small display and fonts.  It is sometimes hard to read the information on the display.  However, this new model has a large display and it is much easier to read all information without reading glasses.   That is a big plus for me!!

No sensibility problem !!

    One of a big problem on the previous one that is so sensitive for the bezel operation.  The previous one needs to use bezel to change / set the device.   It is somehow a nice feature and design.  But a problem is it is so sensitive.  Some time sweat or rain is a cause to activate an operation during running, such as switching display unexpectedly.  This new one does not have such problem since all operation is based on buttons, no bezel operation or touch panel and all minimum operation during running can be done with buttons very easy.

What is getting worse?

   There are some minor problems, but they are not really big problems at all.

First thing is a problem to use it as a watch in a daily life.  Since this model is not designed to use it as a regular watch without GPS function.  It is still possible to show a time on the display with customizing the data field on the display.  For longer operation time, users may want to disable GPS function every time to use it as a watch.  There is no stand-by mode like the previous model.  This model is really focusing on training / logging the training long.

   The supported training modes are also less than the previous model.  The previous model has three training menu, “simple”, “heart rate” and “interval’.  This new one has only two, “interval” and “custom”.   Basically all previous function can be covered by “custom”.  But the setup is a little tricky.  Since just set a custom workout as distance 10km, then it works.  But lap time cannot be captured with this simple setup.  We need to set 1km x 10 with repeating to trace each lap time.  As long as users understand the structure of the custom workout, it should not be a problem and it can be done on a PC as well.

I think there won’t be a perfect one.  So that this new one has cover most of function I need.  I will use this “partner” for my training to improve my performance.

(End)