AllSport GPS thinks I'm a slacker

I'm in taper mode as I move closer to Sunday's race and I'm also experiencing some discomfort with the outside toes on both feet. I decided that I would get a run in today but take it easier than I normally would. I brought along my iPhone and selected the AllSport GPS app to track my run and took the Garmin 50 along as well. I now have five GPS apps on the iPhone: Allsport and MotionX (paid apps) plus iMapMyRun, Run Keeper Free and RunGypsy (free apps) and they all capture data about run speed and distance. What separates these apps is what else they track and how they report data. The free apps generally give you pace and distance information and some rudimentary resources to store that data. The paid apps have lots of features, MotionX really provides a lot of utilities for the running experience including compass, mapping and music integration. AllSport generates an excellent report that shows many metrics including elevation (as does MotionX) and both paid apps export KMZ and GPX files that overlay on Google Earth.

The thing that these apps all have in common (though I have not yet tried RunGypsy) is a dependence on the iPhone's GPS service which has proven lacking. Each time I have captured a run with one of these apps I've seen differences between what's reported and what was actually run. My baseline is Google Earth where I can trace my route to the inch and compare it to the route created by the GPS apps. This morning I verified on Google that I covered 2.15 miles and the Garmin confirmed that. The AllSport app reported that I ran 1.98 miles and I can understand why after reviewing the route it displayed. There seemed to be some weak links from the signal (that were shown as yellow lines on the map) and the lines veered off the road enough to explain the shorter distance. What puzzles me is AllSport's insistence that I rested for 7:17 of my run.

Now I know I wasn't pushing too hard today (my actual pace was 9:39) but I don't recall resting during the run. It's not clear if that was a result of a weak signal or if AllSport was judging me for not picking up the pace (yes, I'm kidding). I sent them a note asking about it and I expect that I'll hear back. To their credit they've been good about responding to my questions. I like this app a lot but I want to rely on it and at this point I don't think I can. I'll try to use it on Sunday so I can capture the route but I'll have my Garmin 50 along to keep things honest.

Dirty Sock 10K - progress and firsts

As I consider my race this Sunday I'm thinking about my running progress over the last year. It was just about a year ago when I saw the results from my annual physical and realized that I needed to make a fundamental change in my diet and activity. I am fortunate that changing my eating habits was a fairly easy effort. I had always eaten well but my meals were too large and I had too much sugar in my diet. I simply changed expectations about portion sizes and planned everything I would eat during and after a meal. The activity part was the bigger challenge because, with the exception of playing Wii with my kids on occasion, I rarely did anything close to exercise. I had always been an active person but in the past few years I'd become fairly sedentary. Rather than lace up a pair of running shoes and hit the pavement I understood that I needed to manage expectations for activity as well. My prior foray into running a decade earlier taught me to take a careful approach to fitness.

Looking back at my pace times last September I can see where I began to transition from primarily walking to primarily running. I can also see how my weight declined through September from its August high and I know that less weight led to a better experiences on the road and treadmill. I'll consider October 1st as the start of my return as a runner and I'm reflecting upon how, eleven months later, I'll be running in a 10K race. This race will be the fourth competition I've entered in the past five months. Eleven months ago it would have seemed unlikely that I would be able to do this run. I was considering distances over a mile a great success and when I started The Emerging Runner in November my best continuous distance was only 2.6 miles. So Sunday's race has a few firsts: My first 10K race, my first trail race and my first race with my running partner, Adventure Girl. My wife and kids are excited to be going there although an 8:00 AM start will mean a very early morning for everyone.

I don't really know how I'll do in this race. I ran the course at a modest pace a couple of weekends ago and was fairly spent after that. Races do supply a lot of energy and I won't be doing as much talking so I think I'll do better than I did that day. At least I hope I do. 6.2 miles is still an intimidating distance but its a length I've run before. I love the trails and I'll appreciate the shelter from the sun. I hope the weather is clear of rain leading up to the race because a muddy trail would add a lot to the effort. It really doesn't matter though, progress has been made.

Zoot suited - a shopping story

I was out after lunch yesterday in the mid-town heat so I stopped into City Sports to cool off a bit. Okay, it was very hot outside but I don't really need an excuse to stop into that store. What I like about City Sports is that, while they stock plenty of gear for other sports, they have a big running section that greets you right as you walk in. Since most of my athletic wear shopping takes place in the suburbs at Sports Authority, Dick's and Target (their Champion running stuff is a very good value for the price) or in private running stores that have less selection and (understandably) higher markups I appreciate the expanse and brand diversity at City. The only other place I've seen such choice is Paragon in Union Square but City Sports is just two blocks away!

My intention was not to buy anything during that visit. I really like looking at running gear and it's interesting to see brands like Sugoi and Craft displayed along with apparel from Mizuno, Brooks, Pearl Izumi plus the more common suppliers. One brand that caught my eye a few months ago is Zoot, a company that makes performance apparel primarily for triathletes. Hanging seductively in their section has been an Ultra Tech Tee that is so sheer that it almost doesn't exist. I imagined that this would be the perfect running shirt - light as a feather but with venting, sun protection and wicking capabilities. The only reason I never bought it was its sizable cost that I felt was just too high a price to pay for an item that is likely to be outweighed by a honey bee. As I looked at the racks I noticed signs indicating that a clearance sale was going on and I gravitated to the Zoot section only to see that this shirt was marked down quite a bit. Even so I hesitated to buy it, I probably have six or seven running shirts already and two, my Nike Sphere and Adidas adiZero shirts, are excellent for competition. I then thought about what my wife would say if she was standing there: "Go ahead, you've been looking for an excuse to get it. If it was me you'd say to buy it." So I did.

I'm glad I did. I remember reading a comment on my Runner's World blog from someone who said he buys a new shirt for every race. That sounds about right but I think I'm done for now. I invested in some good cold weather gear last year and now I'm fully equipped. Of course my Brooks running shoes are almost five months old so maybe its time to start thinking about their replacement...

My BH Fitness problem child

Although we have both an elliptical machine and a treadmill I very rarely use either. Since I've started running outdoors before work I have completely stopped using the treadmill and I've been using the elliptical sparingly, perhaps once a week, as a low impact alternative to a daily run. I love the idea of the elliptical, especially the fact that, unlike the treadmill, I can completely control the experience. The treadmill is loud and cacophonous and though I use the safety tether I'm always conscious of the possibility that a slight misstep will turn into a serious injury. I've been unbelievably fortunate to have had such a long string of early mornings without rain that would force me indoors.

The elliptical is self powered and far less dangerous and it theoretically helps build upper arm strength with a motion similar to cross country skiing. I'm not sure if that's true or not but I'd like to believe it. The biggest problem I have with my elliptical is the quality of the unit itself. We spent some time selecting a machine. I did my due diligence and really liked a Schwinn model we'd tried at Dick's but a visit to Fitness Showrooms seduced me into purchasing the "high end" BH Fitness X1 that was on sale for about the same price. From the beginning the X1 proved problematic. I wrote about the fact that the HRM just didn't work and after three attempts to replace it I just gave up. The display itself was replaced three times and is still off center. The machine makes a loud banging-clicking sound that the Showroom Fitness tech could not fix. Not a surprise since the last time the display was replaced my wife needed to point out to him that the upper assembly was installed backwards. Now the machine is beginning to make different noises as though some key connection points are becoming loose. Rather than call the unqualified tech who will likely make it worse and then charge me because it's no longer under warranty, I'll see if I can resolve it myself.

In the meantime my wife uses the elliptical every other day and doesn't complain. I used it this morning and did a few miles that felt like a decent workout. If I had to do it over I would have bought that Schwinn. But I'll live with the BH Fitness, at least until it falls apart under me.

Road runner

I wracked up some decent mileage over the last three days averaging about 4.5 miles per run. Two of these runs were a bit harder because of the heat, humidity and hill challenges. Today I decided to be kind to myself and go out early through the neighborhood and enjoy the mostly flat topography without thinking too much about pace. I started out feeling energetic and wondered how long it would be until the first feelings of fatigue would set in. After almost a year I still hit the wall around 3-4 miles but I always manage to keep going. Most of my weekend runs range between 3.1 and 6 miles although I have run longer than that on occasion. Of course 4.5 miles on a soft trail surface with tricky switchbacks and sharp elevations is not the same as running a flat road course of the same distance. I felt good about all three runs I've competed since Friday.

Today was about putting some additional distance in and I planned to follow a straightforward course that took me around neighborhood #2 and looped around my main neighborhood along the outside roads. For the most part this was a simple flat run but at the 33 minute mark I faced the big hill on Jericho Turnpike that increases elevation by about 25 feet over a tenth of a mile or so. For some reason this hill never seems as bad when running it as it does when viewed from the road and I managed to get up and over without a problem. I used the AllSport GPS app on my iPhone today and it worked well but, like MotionX, iMapMyRun and Runkeeper, it suffers from the lack of precision with GPS. The Allsport did come within 1% of my actual distance of 4.64 miles (the Garmin did slightly better than Allsport) when compared to a hand mapped route on Google Earth. The Allsport interface is quite nice though and their website provides some nice mapping and metrics of your activities. Almost everything you'd want for $10 except accuracy! One feature it lacks is the capability to play the iPod app while tracking your run. MotionX, at $2.99, is a better choice in that case.

This weekend has been fun with friends and lots of good meals that led to some over indulgence. I'll take today as a reset to get back to my rational eating habits. My son and I are going to see the G.I. Joe movie today so my discipline will be tested by the bucket of popcorn he will invariably request. Well I guess when you're training there is no such thing as bad carbs.

Trail trial

Despite feeling a bit fatigued from yesterday's bridle trail run in Central Park I ventured over to Stillwell Woods Preserve for a little more training for next week's race. When I arrived there were tents set up at the trail head and I saw lots of mountain bikes and trailers. I walked over and asked if there was a bike race today but they said the event was a demo by our local bike place, Bicycle Planet. They were going to show some riding techniques and then provide people a chance to take bikes out on the trail. I said I was relieved because I didn't want to deal with 100 mountain bikers racing through the paths as I ran. One of the guys suggested that I try biking today instead of running but I really needed to train. As I stood at the beginning of the trail another runner came by and asked me what was going on and I told him what I knew. He smiled and said we'd best get on the trail before we get mowed down by test drivers.

Every time I've run Stillwell I've intended to cover the wide northeastern set of trails but the trail diversity is confusing when you're running and it's often hard to know just exactly where you are. I used the compass function on MotionX and followed the trails that led east and north. Some of it looked familiar and some was definitely new discovery. There are some formidably treacherous segments within these trails and some seem to go up forever (see above photo that I took after reaching the top of one). Others go down a long way but it's easier when gravity helps you along. I wore the Helly Hansen Trail Lizards and they worked great on those steep challenges. It was extremely exhausting going from one steep climb to another. I eventually reached the end of a trail that led to a road and I thought I had reached the northern part of Stillwell. After looking at the route I ran via Google Earth I saw that there's more to run if I cross that road but I turned around at that point looking to go southwest and cover other parts yet unexplored.

After a few more steep inclines, carve-outs that were typically the width of one runner or biker, I found myself in the back yard of a large house. I was totally confused because there was nowhere to go except to turn back. I ran a little in the woods behind the house hoping to pick up a trail but I feared I would only pick up Poison Ivy so I made my way back the way I came. In the course of the run a made a couple of stops, each about three minutes. I was very tired from the hills and wilting from the humidity. I re-pointed my direction based on the compass and took off west to complete the circle I thought I was making. I was listening to another Podrunner Podcast (160 BPM) that was usefully innocuous until, at the 40 minute point, there was another repeated phrase that JUST WOULD NOT STOP. I pulled the headphones out of my ears and listened blissfully to the sound of my footfalls for a while.

I eventually came back having navigated around the edge of the open area of the Preserve for a while and when I was done I noted that I'd covered 3.76 miles. The MotionX was way off and from the GPS path view I saw that the signal was lost a few times. So the Garmin 50 wins again. That was a rough 45 minutes and possibly the toughest run I'd ever done in terms of physical exertion. Next week's race course is fairly flat and I'm hoping that this weekend's training on tougher terrain will help condition me to be competitive. AG is running the race as well and this will be the first time we'll compete together. I have no illusions of matching her pace but I'm hoping to achieve a credible time.

Ring around the reservoir

It's a rare day when I completely miss the chance to post. The summer is growing to a close so I only have a few more chances to take off early on "Summer Fridays." That said I'm taking full advantage when I can but it often means a jam-packed morning, a NYC run and then a return to LI. We had lots to do when I arrived home and before I knew it the clock said 10:30 PM and I realized I'd just need to post in the morning.

Yesterday I decided to try the Central Park bridle path on my own. I had never run it alone and although I have a decent sense of direction I still get very confused in Central Park. Running with AG had been my safety net because she knows the park so well and can navigate much better than me. I found the start of the trail and took off. The bridal trail is mostly dirt with some mud and some rough sandy parts. While it's fine to run with regular running shoes it's probably a better surface for trail runners. The mid-day sun was hot and the air was very humid and by the first mile I was feeling a little spent.

The bridle trail affords more shade than the paved routes in the park but the tree cover is intermittent and when the sun is overhead it's brutal. I recognized most of the route from previous runs and felt good about that. When I reached the reservoir I took the east path thinking I would cut south and then head back to my starting point. I didn't realize that the path was actually going north and I was actually rounding the reservoir. Tried to get a bearing on my compass on my iPhone but the glare of the sun made that hard. I finally saw that I had reached the point where I came up to the reservoir and realized I had run around the whole thing. Despite my struggles I was still moving along pretty well and had passed two or three runners and a couple of slower moving cyclists. I followed the west side bridle path back to approximately where I'd started and noted that I'd run a total of 4.4 miles. The MotionX was off, as usual, and by looking at the GPX file on Google Earth (above) you can see how the GPS cuts corners which translates to less distance.

Considering the heat and the mid day timing I was okay with a 9:20/mile average pace. I was extremely sweat-soaked at the end and remained that way all the way to my office despite walking close to ten blocks from the park (through some highly air conditioned buildings no less). The run took a lot out of me and I was fairly tired for the rest of the day. I have a busy day today and I'm trying to figure out when and where I'll run. I should go for long distance as training for next week's 10K trail race but I don't know if my energy level is high enough. It couldn't hurt to try. I still want to explore the northern part of Stillwell that I have not yet run. Maybe that's a good choice for today because the canopy will provide some needed protection from the sun. My experience on the bridle trail gave me some hope that I can navigate through the previously uncharted parts of Stillwell. At least I run there with a compass now. When it comes to the topography of Stillwell Woods, I need all the help I can get.

Letting go of data obsession (a little)

As a coda to yesterday's post I managed to delete this week's run history from my Garmin before I had a chance to upload it to Garmin Connect. I'm disappointed by that but I'm also okay because running has finally become more about the experience than the measurement. A year ago I began to log my activities, first when walking and then when I switched over to running. The act of capturing the data, monitoring improvement and summarizing my monthly mileage became my primary motivation. When my Nike+ Sportband stopped uploading to the Nike+ website I practically panicked because I felt if the run wasn't captured it didn't count. Like it didn't even happen.

I switched from Nike+ to MapMyRun after that and I meticulously transferred information captured on Sportband to this website for a while, until the Nike+ technology failed altogether. Every month I would look at the summary and compare my miles per day/week/month against previous periods. I'd key in my cross training to capture elliptical miles from a paper log I kept next to the machine. I think my focus on the data rather than on the event began to switch when I started running trails more often. Mixing pace times from rugged, hilly runs with flat road runs made monthly pace averages less relevant. I'm still interested in the metrics of each run but I'm satisfied to know that I ran about 20 miles in a week, not that I ran 20.65.

Does this mean that I have transcended the beginner phase of running by focusing metaphorically on the game rather than on the score? Many experienced runners chuckle when I tell them how I capture run data with foot pods and GPS apps. They say they've been doing it so long that they know the distances they run and can pretty much assess their pace as they go. I'm not willing to give up my measurement tools quite yet but I'm willing to live with a few missing sessions on Garmin Connect.

Luddite technologist rant

I am feeling very grumpy about technology today and I felt I needed to do something so I deactivated a Facebook account I'd created some months back. Nothing personal about Facebook, as a technology it's been fine and if I'm ever reincarnated as a 19 year old female, alcoholic, exhibitionist, college student I'll reconsider joining. But like I said, I'm grumpy. I never check the site or contribute to it. At least once a week I received invites from people (many of whom I actually like) but finally decided that accepting them was disingenuous because I'll never check the site. I have an Emerging Runner Fan page that (ironically) I can no longer access. I wonder what will happen with that. Thanks to everyone who fanned it. Sorry to disappoint!

The reason I'm grumpy about technology is that it often doesn't work like it should. I'm not talking about technology that we depend upon daily like elevators and traffic lights, I'm talking about running technologies. Especially those that run on my iPhone. I love my iPhone. It's much more fun than my Blackberry that I gave up with some real misgivings. But when compared to the Blackberry as a business tool it's not very fun at all. Okay, I'll accept that as long as it still does the job. It's annoying to switch from Verizon to AT&T, I liken it to taking a step back in time to the mid 1990's when getting a usable signal on your phone was an unexpected surprise. I've put some GPS apps on the iPhone to help track my running metrics and so far I am not impressed. MotionX GPS, that I paid for ($2.99), has great features (lots of data elements captured: photo utility, interactive maps, iPod integration, etc.) but I'm at about 50% in terms of successful outcome when using it. The other apps I've tried, iMapMyRun and RunKeeper Free, have less capabilities (they're both free) but clever enough. I just bought AllSportsGPS (the company gave me a promo code for a comp version but I managed to screw that up (technology!). I'll see how it works. For $10 I'm expecting a lot.

The performance of these GPS utilities is often undermined by the inherent inaccuracy of public GPS. Despite its potential for getting to an inch of your location it misses greatly and often. If you have to remap on Google Earth every time you use these apps what's the point? I'll try the AllSport app on Friday and see how it performs. So many other running technologies have disappointed. AG tried to use the Qstarz on a 6 mile run recently and it failed to capture any data. What's annoying about that is there's no way to tell with that unit if it's working or not. The original running technology that I used, the Nike+ Sportband, failed so often that I needed to replace it three times before I returned it and bought my Garmin 50.

In truth the Garmin 50 has been a great technology and I won't disparage it although it does consume batteries and each time they are replaced calibration gets out of whack. Running technologies don't all run on batteries either and I'll give due credit to Nike, Adidas and other clothing makers who have perfected the art of sweat wicking technology. But for today I'm just a bit grumpy.

At the edge of 9:00

9:00 per mile has always been a psychological barrier for me. I've broken it many times and even broken 8:00 on a 1.5 mile run but in terms of regular running 9:00 is probably my mode pace. This past weekend, with the hilly trails at Stillwood and the relatively long distance on the Belmont Lake Park trail, I was fine with pace times that edged around 10:00 per mile. But on the street my expectations change and I really want to see an '8' before the colon on my Garmin when I finish a run. I had no real expectations for this morning's run. I wanted to cover about 2.5 miles and with yesterday as a rest day I thought I'd have a chance at a decent pace. I was delighted to see my iPhone acquire a PS signal with MotionX fairly quickly and I took off knowing the belt-and-suspenders combination of my Garmin 50 and the MotionX GPS app would capture my metrics fairly well.

The run was nice but unremarkable. I took advantage of the early morning, barely awake mode and floated through the course thinking about many things. I checked my Garmin for time elapsed, saw 6:55 and again thought I had run further than that. I have become somewhat impatient on these early runs. I noticed that the MotionX interface was continuing to show it had a signal and I was glad of that since I sort of lost track of exactly which streets I'd run. I knew the mapping file would tell me all that later. I turned east to finish the last loop and reached home having run 2.63 miles in 23:40 for an overall pace of 00:8:59:92, 8/100ths short of 9 minutes. I accidently switched to a different screen on the iPhone when I tried to hit the stop button (the touch screen is vey sensitive) but I saw the elapsed time as I did that. Later I mapped the run on Google Earth and saw that I'd covered .15 miles more than the GPS reported due to its margin of error.

I'll admit that knowing I broke 9:00 this morning made me happy. I'm thinking about pace times for the Dirty Sock 10K and I'm hoping to maintain a 9:30 pace or better. But you never know with races, how great would it be to have an 8-something time on that? If that's the case I'm throwing an additional $20 into the Garmin 405 fund.

Sunday fun running

After a fairly challenging trail run on Sunday morning I thought I was finished with running for the day. The skies were gray and growing darker. I considered taking out my bike for a quick ride before the rain came but my daughter asked me if we could go for a run. She just got a new pair of Saucony running shoes and wanted to try them out. Despite the possibilty of rain we decided to head out and see how it went. My son said that he wanted to join us. Once eveyone had put on the proper gear we headed into the neighborhood starting at a comfortable pace. I'm trying to get my kids to understand the idea of conserving energy. Children tend to go out fast and then run out of energy sooner than they expect. We didn't get too far before my son had to stop to adjust his shoe. He had a nasty toe injury some months back and it's still a problem. The podiatrist put him on antibiotics this week to help deal with the swelling from an infection. It soon became clear that my son would not be able to continue so we ran him back home and resumed our course.

When it comes to running my daughter is very goal oriented. She was determined to cover at least .75 miles before taking a breather and we did that without a problem. She wanted to cover some real distance and we took a long loop around the western part of the neighborhood and made our way back after running close to two miles. It is a joy to run with my daughter. She has no problem running and talking and the conversation is fun and funny. She's 11 and I really hope she continues her interest in running. The weather held out for us and we even had enough sun to justify a post-run dip in the pool. I'm hoping my son is back to form soon as well so the three of us can explore the neighborhood together, going further and further each time.

A trail marked "UH OH"

I returned to the trails this morning to continue my training for the 8/23 race. I now know that the Dirty Sock 10K course is fairly flat compared with Stillwell Woods so I figured that the more rugged terrain at Stillwood would be helpful in terms of developing leg strength. I decided to bring my iPhone along and I listened to the Tiesto Club Life podcast (per a suggestion from a commenter on my blog - thanks anonymous!) using the AKG K321 in-ear headphones. They work great and I kept the sound low enough to detect the sound of the many mountain bikers that I encountered during my run. I liked the mix a lot more than the Podrunner podcasts and I took some different routes than ever before. There are so many twists and turns and ups and downs through Stillwell that I believe you could run it 50 times and not cover every trail. At one point I encountered a particularly scary descent that was marked with a sign that said "UH OH" (see above). I took the bait and with my trusty NB 460's I had little trouble with that long sharp decline. The path wound around and took me through a short paved area that led to a trail marked "No Trespassing" so I doubled back and found a different route that led me through some sandy trails that led further to a large construction site.

I turned back and switched the MotionX to compass mode and redirected north. I was hoping that after looking at the KMZ files from the run that I would get a good idea where I traveled but the files didn't work on Google Earth although they do show the course on the iPhone itself. Some of the trails I navigated were so steep that I had to slow to a walk a few times. I was very pleased with myself at one point when I encountered a couple of guys also running the trails who reached a sharp incline and proceeded to walk it while I breezed by running. They may have already covered a lot of distance and had hit the wall but all the same it was better to be the passer than the passed. I ended up running about 4.25 miles and my pace wasn't too impressive but the workout was daunting. After my cool-down I stayed and watched a few minutes of an adult league flag football game that was being played where I'd parked my car. It looked like fun but I'll leave that for the very fit 20-somethings I saw on the field.

After yesterday's run with Dave and today's rigorous run at Stillwell I'm feeling good about the upcoming race. I'm thinking of getting the Garmin 405 beforehand so I'll have a reliable GPS device to help capture the run. Either way I can't wait to hit the trails again.

Great talk, dirty socks

In preparation for the Babylon Dirty Sock 10K race later this summer I ran the course with a friend from the Runner's World Loop community, DaveADK (picture below), who lives close to the location of the race. Dave is an interesting guy with a really interesting background. He's been running about 18 months and knows the Dirty Sock course very well.

Before we started, Dave explained the way the race was organized, where registration is held, the location of the starting line (and finish) and also where to park. Having run a few races I appreciated knowing all that beforehand. We walked about a quarter of a mile into the park which served as a light warm up. Dave thought we should begin the training run at the stating point of the race so we proceeded to that area and took off at a moderate pace. The trails were mostly packed dirt, often wide enough across for three or four runners. There were many people out running, walking and biking, the temperature was comfortable and the tree cover prevented the sun from baking down. We encountered sections of sandy trail, some singletrack paths and a few that were paved. There were elevation changes but nothing too pronounced. I was grateful for that because the 6+ mile distance would have been a far greater challenge for me if it had the roller coaster terrain I encounter at Stillwell Preserve.

The time went by quickly, Dave is good runner and he graciously ceded to my pace that was probably 20-30 seconds/mile slower than he would normally run. He pointed out some important things about the course that will be good to know on race day. My runs with Adventure Girl have prepared me to chat while running and I did well considering the distance. At one point, when running underneath one of the highway trestles, we encountered a flutist and joked that the improvisational jazz background made it seem like we were characters in an independent film. We were about 1/4 mile near the end and Dave said this is the time to pour it on as practice for the race. Unfortunately my groin pull that always surfaces around the 4 or 5 mile mark prevented me from pressing my luck.

When we got to the end, Dave's Garmin 305 showed that we covered a little more 6 miles. My Garmin 50 was way off, perhaps because I recently replaced the battery. I'll calibrate it tomorrow when I run. The big disappointment was with my iPhone and MotionX GPS. Around the 3 mile mark I noticed the application was confused and had lost the signal. I'm not sure what actually happened after that but I ended up accidentally resetting the unit and losing the run history. As much as I'd hoped the iPhone would be a convenient alternative to a Garmin 405 I'm realizing that I still need the GPS watch. So back to the fund - $160 to go.

On my own in the city

For the first time in many weeks I won't be partaking in my Friday afternoon city run. My son and junior emerging runner has joined me in my office for the day and my trusty running partner, Adventure Girl, is preparing for her three week orientation at Yale that starts on Sunday. I'm going to miss our runs and there's much to be said for running with others in terms of performance and distraction from the effort. I've read some recent articles that support the idea that running with groups helps improve pace. Although the bulk of my running is solo I have run enough with others to know that I generally do better with another person helping to set the pace. It takes commitment to run during the workday because we don't have shower facilities and few people are willing to go at lunch and come back to the office soaking with sweat. I had hoped that our division Fun Run would surface some running partners but no one has taken the bait yet.

Tomorrow I'll be running in Belmont Lake State Park as training for the Babylon Dirty Sock 10K that will be help there later in the month. I'll be joined by someone who trains there regularly and knows the course. I'm slightly concerned about the length of the 6.2 mile run because I have averaged closer to 4.5 miles per weekend run over the last few months. According to what I have read, these trails are moderately flat and that, combined with the shade from the trees should help me deal with the effort. I'm looking forward to being back on the trails again. As for city running, even as AG leaves for New Haven I plan to do a run at least once a week. I hope to find someone to join me on the lower loop in Central Park or down the West Side bike trails every once in a while. Adventure Girl will be back for a couple of days every week starting in September and we'll run if she can squeeze it in. It's been a great summer for running and there are still some weeks to go!

Cool running

Unlike the last couple of days, the temperature outside at 4:00 AM this morning was cool and the humidity was minimal. I almost decided to take today as a rest day but I'm planning a long trail run on Saturday and wanted to use Friday for rest instead. I decided to go simple this morning and leave the iPhone behind. My experiences with the GPS apps have been disappointing and while I'll continue to use them I didn't see a need today.

Equipped solely with my Garmin 50, I made my way out to the neighborhood. Over the past few months I've become impatient with my progress while running, feeling like I'd covered some real distance only to see elapsed time of 7:55 on my watch. You'd think it would indicate that I was running a fast pace but you'd be wrong. I think the issue is simply that I'm outgrowing my neighborhood and the familiarity of the route distorts my sense of distance. Or something like that. I returned home wishing I had another 15 minutes to run so I could extend the enjoyment of the experience. I was feeling fine, the air was still cool and there was a nice tang of ocean breeze in the air. Unfortunately I had run out of time and needed to make my way back upstairs to prepare for the work day. This was the first time I'd ever strung together three consecutive 4:00 AM runs during the week and I was pleased to have done that. I can only hope that I do as well on the trails this weekend.

iMapMyRun Mobile is free and worth every penny

The great GPS experiment continues with addition of two running apps on my iPhone: iMapMyRun and RunKeeper Free. Both of these apps are free and have fewer capabilities and features than MotionX GPS that cost $1.99. I plan to download a few more of these apps and later do a comparison on Runner's Tech Review. For now I'll talk about my experience with iMapMyRun yesterday and today.

One difficulty I've encountered with MotionX is GPS signal acquistion. This problem is more pronounced in the city than on suburban Long Island but even there it can take a few minutes to get an accurate read. I was able to get a green indicator very quickly with iMapMyRun but that might be related to threshold. iMapMyRun considered the GPS signal viable at an accuracy of 162 ft. where MotionX prefers to get closer before it glows green. Or in the case of MotionX, blue. I went out this morning and selected "Start recording" on the iMapMyRun interface. It was still white when I was ready to start my run but within ten seconds after I left my driveway it turned green. I liked that it had large numbers that showed distance covered along with average and current pace and I thought, hmm, maybe this will work. The darkness helped me see the display as I ran, unlike during the day when the sun reflects off the plastic armband cover. About a mile into my run I looked at the display and everything said 00:00 despite the fact that I'd hit the start button as I left my house. I fumbled with it as I ran and succeeded in getting it working but I knew I'd only recorded half my run at best.

I ended up running 2.25 miles at a 9:06 pace according to my Garmin and the iPhone recorded just 1.1 mile of that. The route map it created showed a similar margin of error to the MotionX routes, again making it look like I cut lots of corners and ran through homes. A Runner's World Loop blogger told me that the Garmin GPS watches are much more accurate than the iPhone location apps. If that's the case I'm back to considering the Garmin 405 because I suspect Run Keeper will perform in a similar way. I did have a little fun with iMapMyRun last night. I set it up to record a run as I drove home from the train station. I covered a little over 2 miles at a 3:15/mile pace. The amazing thing is that many elite runners would have given me a run for my money despite my 300 HP advantage.

Motion(X) sickness

I promise that I'll eventually stop complaining about the GPS functionality of the iPhone but this morning's experience made me wonder if the whole concept needs a few more years to develop into a viable technology. I got off to a good start today in terms of timing, I was dressed and ready to make it out the door by 4:00 AM. This was important because that extra ten minutes would give me more time to run and I really wanted to work on distance as I train for my August 23rd race. If I'd ignored the iPhone on my way out I would have been much better off since it added to my setup time and - therefore - took away from my run time. That would have been forgiven if the result was even remotely accurate but the GPS app did not come through. More on that later.

Yesterday, instead of doing my usual elliptical workout, I decided to work on my upper body that I've sorely neglected over the last month. I started with 20 minutes of arms-only elliptical and followed with 15 minutes of free weights. I didn't want to overdo it so I stopped there. I worked up quite a sweat in the process, something I'll attribute in equal parts to hard work and oppressive humidity. Today I was anxious to get back out on the road and after having a carb-rich lunch and small but well balanced dinner I woke up feeling ready. As I mentioned above I started a few minutes early and even with the extra work stuffing the iPhone into the armband I was outside stretching by 4:09 AM. I turned on the MotionX application and was disappointed, but not surprised, to see that the GPS wasn't acquired by the time I was ready to leave. I started off anyway and switched on the app knowing it would start tracking eventually.

I got a little confused along my course because so many of the streets look the same, especially in the pitch dark and saw that I was on a different street than I'd expected. I figured that the MotionX map would show me where I went wrong when I reviewed it post-run. I felt great and could have easily gone on well past my time imposed limit. I ended up covering 2.6 miles at a 9:09 pace. This was good considering that I wasn't really thinking about speed as I ran. The MotionX was completely off with the path showing me running through people's homes and across lawns and through back yards. I thought in the early morning there would be far fewer things that would interfere with the signal. While the Garmin (accurately) showed 2.6 miles traveled, the MotionX showed 2.09 miles. It did show me where I veered off onto a different street so at least it keeps a true, if sloppy, record of my course.

Expectations for my 10K trail race

I'm three weeks away from my first 10K and I'm having some anxiety about how well I'll perform. I've run 6.2 miles and longer in recent months but that isn't a regular distance for me. Lately my runs have been shorter owing to weather (hot, sunny, humid), available time and tough trail conditions. My Friday city run was exhausting and not quite five miles. I'll admit that I sabotaged myself by running on an empty stomach and ran out of energy near the end. Perhaps with more nourishment I would have been able to go all the way to South Ferry as originally planned but I'll never know. Saturday was a relatively fast run over 3.8 miles so I understand I traded distance for pace. Yesterday's four mile run in the heat and humidity had similar conditions to Friday's, the difference being I had a carb-rich breakfast an hour before I ran so I couldn't blame a lack of food on my performance.

The heat seems to affect me more than any other factor and the Dirty Sock 10K is due to start at 8:00 AM rain or shine. The combination of a a fairly early morning start, trail conditions that promise to be easier than Stillwell Woods ands the shade provided by the trees may just give me the boost I need to get through this race. In the meantime I'm going to concentrate on distance, perhaps running double my morning distance tomorrow and repeating that later in the week. I'm planning to meet another 10K participant on Saturday morning to run the 10K course. That will give me some familiarity and hopefully some confidence that I can perform credibly on race day.

Who says GPS is more accurate than a foot pod?

My running this weekend has been firmly focused on the tech side. Friday's, Saturday's and today's runs were documented with both my Garmin 50 and with the iPhone using MotionX GPS software. I also used the iPod feature within MotionX to listen to music while I ran. As an experiment I downloaded two Podrunner Podcasts to accompany my runs. These Podcasts, that are available from iTunes for free, are mixed by DJ Steve Boyett to match specific heart rates. On Saturday I chose the 147 BPM Serendipity mix that was highly repetitive House music with a driving beat. At about a mile into my run a female singer began repeating a single sentence that grew old very quickly. Unfortunately that sentence was repeated in various forms for the next ten minutes causing me to want to rip the iPhone off my armband and into the gutter. I didn't want to stop and figure out how to turn off or fast-forward the podcast so I endured it and the mix mercifully switched back to an instrumental after a few more minutes. As aggravating as that experience was, I'll admit that the driving beat contributed to a quicker pace than I would have normally achieved.

The GPS software measured my run at 3.73 miles and the Garmin measured it at 3.8. After observing the course from the exported KMZ file I noticed that the accuracy of the line was far enough off to explain that difference. This morning, after our weekend guests departed, I went out for a run with a goal of covering at least 4 miles. It was due to storm by mid-day so I was anxious to get out and finish quickly. I played the 150 BPM Square One Podrunner mix that was vocal free (which I liked) but a bit soulless and electronic (which I liked less). I'll admit that it did help me focus but I'm thinking about loading some more tuneful music on it to see how that will work. I wanted to broaden my range so I ran west on Jericho Turnpike far enough to enter neighborhood #3 from the north. I had never actually run in this neighborhood so I was excited to experience some new roads. It was growing very hot and humid ahead of the impending storm. I was (and still am) concerned that I haven't done a 5+ mile run in a while and I'll be participating in a 6.2 mile trail race later this month. I had hoped to complete 5 miles today but the humidity had sapped my energy and it was all I could do to make it home. Very soon after my run the storm came through and I snapped a picture (see above) of where I had just run in the scorching heat.

When I finished the run I saw that my Garmin reported 4.07 miles at a pace of 9:18. The MotionX software said I'd covered 3.92 miles at 9:40. I pulled the GPX file onto Google Earth and used the path tool to trace my actual route that almost exactly matched the Garmin with foot pod. The path from the GPS had its margin of error with the GPS vectoring sharply around corners and even on straighter paths. It was easy to see why it under counted the actual distance. I don't know if the Garmin 405 somehow accounts for this and provides a more accurate report. I think the accuracy of GPS is the limiting factor so MotionX is probably as good as it gets. I'll continue using the Garmin 50 because it's easy and superior in terms of accuracy to GPS measurement. However, I'll also use MotionX to document my route so I can view it and share it with others.

City bookend run

Yesterday afternoon AG and I completed our last city run before she heads back to school. The weather predictions were for storms through the afternoon so we switched our plans to run the trails in Van Cortland park in favor of the West Side bike path. Instead of rain the weather turned extremely hot and humid as we made our way west from the office. I wore my iPhone with MotionX GPS to track our route and also used the Garmin 50 for comparison.

Before we started our run we had some honey energy chews, but nothing for lunch. About 15 minutes into the run I began to feel tired which I'm sure related to hunger. It reminded us of how I struggled the first time AG and I ran together. It was on the bridal path in Central Park where the heat, hills and mud made it a rough time. In between these tough ones were a bunch of great runs. That's not to say that yesterdays run wasn't great. We moved along well and ducked into Chelsea Piers where we could run some blocks free of the sun. The run along the water was beautiful and the breeze was welcomed but the heat forced a quick hydration stop after 3.8 miles. We ran another mile before calling it a run. Despite the conditions we averaged 9:13/mile. I'm going to miss these summer city runs.

We have some guests this weekend so I got out early before they were up and ready. I used the iPhone again and the GPS application did much better outside of the city. In the interest of time I kept it under 50 minutes covering 3.8 miles at 8:53. That's another $20 to the Garmin fund but with MotionX I'm re-thinking whether to even make that purchase.

The great experiment

One reason I enjoy running is that the sport allows me to indulge my interest in technology. From my first few months using the Nike+ Sportsband to my switch to the Garmin 50 I have tracked my performance and progress and studied the results. Technology isn't limited to sports watches, I started a site within emergingrunner.com called Runner's Tech Review to provide feedback on every type of fitness technology I use. To be sure, some of this technology is battery powered but much of it isn't. Sports drinks, running shoes and energy bars are all technologies in their own right.

I've just replaced my Blackberry with an iPhone and I'm learning to deal with it. In many ways it's a step down from its replacement but it offers some capabilities to runners that the Blackberry cannot match. For one thing I can finally look at comments posted on my Runner's World Loop blog without being tethered to a PC. I thought I would have better tools for mobile posting using Safari but Blogger doesn't really work right. There may be issues with Flash or Java. I can post simply by sending an email to a special address so I've found a good solution for that. The big exciting technology opportunity is leveraging the GPS capability of the iPhone. I mentioned MotionX yesterday and put it to the test walking a few places in the city. The system had a difficult time acquiring a signal but that could be related to the many tall buildings in mid town NYC. Today I will try a run with the iPhone using MotionX to track my speed, distance, elevation and route. I'm hoping that it works better than the Qstarz Sports Recorder.

To hedge my bets, I'll have my trusty Garmin as backup and it will be interesting to compare results between the two. The only concern I have is the weather. Storms are expected and I don't want to soak the iPhone.

MotionX looks cool but I'm going to miss my Blackberry

I received my iPhone 3GS a couple of days ago and it was DOA. I got a 3G loaner unit in the meantime and installed MotionX, an application that uses the location aware capability of the iPhone to capture data via GPS. I have not been able to use it yet but perhaps at lunch I'll test it out. This app creates a KMZ file like the Qstarz 1300S that can be overlayed on Google Earth to show path, speed and elevation data.

I'll admit to some frustrations with the iPhone. The text input is a few steps down from my Blackberry. There are many things that are simple on the Blackberry (like posting to my blogs) that are going to be difficult with the Apple. I'm actually using my Blackberry to do this post because, despite the iPhone's full browser capability with Safari, the Blogger interface doesn't work.

I know I'll eventually get it sorted out and I'm really excited to have a resource that can use GPS to capture running data and display it in real time (sorry Qstarz). I'll need to get a sleeve holder at City Sports for the iPhone so that I can run with it. Perhaps I'll use MotionX today to track my way and back to the store..

Hot slog

No matter how hot a summer day can get, running conditions at 4:00 AM are usually fairly comfortable. I've experienced mornings when it was downright chilly even though the day's high would reach the mid 80's. Yesterday morning was cool and humid but today was hot and very humid. As I stepped out for my warmup I could feel the moisture in the air and I wondered how this might affect the quality of my run.

I took off and randomly chose a street to follow. I like to choose my path through the neighborhood in real time rather than map it out ahead of time safety purposes. I don't want anyone noticing that I run past here or there every day at 4:15. Despite the oppressive conditions I pushed somewhat at the beginning to help accelerate my transition from anaerobic to aerobic breathing. I've been thinking a lot about cadence lately and wondering if I could increase my running speed by increasing my steps per minute. Soon I started feeling the heat and hoped the run would go by quickly. When I checked the Garmin I saw that I had only been outside for seven minutes. It seemed longer than that and I could tell that the next 2/3rds of the run would be a slog.

I ran with my Brooks this morning and they were fine so this was a good test of their performance compared with the NB 460's that seem to enable my best paces. There was a lot more activity than yesterday including the first time I saw another person, not a runner, but someone coming home very late. There were three or four cars which is also unusual. One was tossing the NY Times onto people's driveways and the other was tossing Newsday. On my short ride to the train station this morning I counted five runners along the way. I wondered how they were dealing with the heat, humidity and sun. No one was smiling. I ended up running about 22 minutes at 9:19, certainly unworthy of a contribution to the Garmin fund. All the same I was happy to have toughed it out on a brutally warm morning. Every bit helps.

Morning Glory

Time to add another $20 to the Garmin fund for todays' early run. I was hoping to beat 9:05 and continue my steady improvement in pace during these morning excursions. I went out fast from the start encouraged by the fact that, right now, I am not suffering any injuries that would mitigate my efforts. I knew I was moving well and I thought about how running with others can help improve speed so I imagined I was trying to keep up with a fast paced crowd. In truth it was just me and lots of rabbits. I decided to run hard for as long as I could and throttle back if I got tired. I knew I could run one mile fairly fast (compared to my average pace) so I was curious to see how far I could go before I started to feel depleted.

It was cool but already humid and those conditions worked for me. I felt like I had a fair amount of glycogen on reserve as I passed the 12 minute mark. I didn't look at my pace or distance and I was very curious to know if I was really doing well or if I was experiencing a 4:00 AM delusion. I returned home after covering 2.5 miles in about 22 minutes and was very pleased to see I'd averaged a pace of 8:40/mile.

I think today's $20 was well earned but lately I'm wondering whether I want the 405 or if my new 3GS iPhone will provide adequate utility for GPS and elevation mapping. But that's a subject for another post!