Dan's Darn Data

My Garmin Forerunner 45

Data is my life. Maybe not quite so much as when I was a Project Planning Analyst who spent his working life measuring and analyzing project and software data. But data and its measurement is still in my bones. I’m now on my fourth (I think) Garmin Forerunner device, and for a runner who loves data, it’s the cat’s meow. I don’t have to guess anymore, and I have access to more data than even I know what to do with.

Feedback is important and helpful to activities that are being measured, as running is. For most of my running, especially that being done with friends and/or some of the daily, not-so-critical runs, I’m not so concerned with an individual training performance. But I am indeed keen on measuring some training runs and especially races. These are the instances where feedback is critical. Generally, the more instant, the better. But feedback over longer times and distances can help as well.

There are, of course, many individual differences in this regard. Some of my running friends, including some very good runners, care much less about measurement than I do. But then, most people on the planet care much less about measurement than I do. I’m weird; I know.

In this post, I am going to discuss the Garmin Data Fields that I use, and how I use them. I hope this information will be helpful. These are available on my device, the Forerunner 45. It’s possible that other models may have other data fields, perhaps even some very useful ones. But I can’t imagine any that might be better than these for providing instant and subsequent feedback for runners. Please leave a comment if you know of any.

The Garmin Forerunner 45 allows the user to define and configure data screens using the various fields. I prefer to display three fields per screen. I’ll show the screens and fields that I use and how I use them.

Screen 1 – Distance, Timer, Pace

This screen comes up first once my device acquires the satellites. For many daily runs, it’s all I bother to use. It provides the most basic data that I want to be made aware of: how far have I run, how long have I been running, and what pace am I going. Here are the Garmin field definitions.

Distance

The distance traveled for the current track or activity.

Timer

The stopwatch time for the current activity.

Pace

The current pace.

Screen 2 – Lap Distance, Lap Timer, Lap Pace

This screen comes up second for me. I use Garmin Laps for both laps and what they call Intervals. My Lap distance is set at one mile, so anytime I run more than a mile, I get more than one Lap. Some runners fine-tune their lap distance for various runs or races. For example, some may want to set the Lap distance to 1 kilometer for a 5K race. Since I don’t use Intervals, when I do run an interval workout, I simply press the Lap button when I want to record the beginning or end of an interval. This way I get to include the recoveries as well as the faster running. Whether or not you use Garmin Intervals, you would probably agree that the Lap feature is best for races of any distance. I keep this screen for most of the time for most races, tempo runs, and as mentioned, interval workouts. During a race, I can tell at a glance how far I’ve run for the current mile (my Lap distance), the elapsed time for this mile, and most useful of all, the anticipated split, aka the Lap Pace. I can’t overemphasize the importance of Lap Pace to my running. Whereas the Pace field tells me my pace at any instant, it can vary widely and does not provide a good overall picture of how I’m doing. By showing the anticipated split, Lap Pace really lets me know how I’m doing. At the start of each mile, it can vary by quite a bit, but then, as the mile progresses, it becomes more and more accurate and more and more steady. It allows me to constantly monitor how I’m doing. If you learn nothing else from this post, let this be it: USE LAP PACE for your racing!

Lap Distance

The distance traveled for the current lap.

Lap Time

The stopwatch time for the current lap.

Lap Pace

The average pace for the current lap.

Screen 3 – Distance, Heart Rate, Average Pace

I use this screen less often, but it’s handy when I do want to know one of these metrics. I show distance redundantly here for perspective on the other two fields. I do relatively little monitoring of my heart rate during runs. It can be interesting to look at later, and it’s interesting to compare it with perceived effort and to observe it by lap or over the entire run. But if I do want to know my heart rate in real-time, it’s here. Of course, I’m aware that some runners may a great deal of attention to their HR and HR Zone for training runs. I don’t. I probably should. The Average Pace field is interesting. It’s the average pace over the entire run up to this point. So it’s a little bit like the Lap Pace field but over the entire distance instead of for the current mile.

Distance

The distance traveled for the current track or activity.

Heart Rate

Your heart rate in beats per minute (bpm). Your device must have wrist-based heart rate or be connected to a compatible heart rate monitor.

Average Pace

The average pace for the current activity.

Screen 4 – Clock

Clock is not one of the official Garmin data fields, so I don’t know how I managed to configure this screen. But sometimes it’s handy to know the current time without messing up the data for a run currently in progress.

As noted, I use Screen 1 the most, and sometimes I don’t even look at the others. Also as noted, I use Screen 2 the most for intense training and for racing. When I do want to change, however, it’s quite easy to toggle between them.

Big Beach Marathon Race Report

The event is the Big Beach Marathon in Gulf Shores, Alabama. Gulf Shores is a very beachy place, and they do a great job with their marathon. Most importantly, they arranged for good running weather today.

Me, Andy, and Michelle at the start

I meet up with Michelle and Andy Wolff. They had done yesterday's 7K run, which took place in rainstorm of biblical proportions. Today is infinitely better. I talk with Andy a bit during the first mile, and then I slowly reel in the 4-Hour Pace Group, catching them by around mile 2. That was harder than it should have been.

The group is led by a guy who appears to be out for an easy-peasy jog. He keeps a pretty good pace, and I tuck in with the group for several miles. Now, running these nine-minute miles is starting to feel easy. Too Easy. Control yourself, Dan.

I don't. I get out ahead of them for some middle miles, but then they get ahead of me a few times as well. This hide and seek stuff is probably not good for me. I should just stay on an even keel and not get ahead of them at all. I do. This works just fine. Until it doesn't.

The course has been taking us all around and through Gulf State Park. It's entirely on the nice, quiet paved trails therein. Except when it isn't. It isn't when it's on elevated boardwalks. There hasn't been a whole lot of those boardwalks, until about mile 17. From then on, there are tons of them. It seems like two or more miles of boards through the park campground around miles 17-19. After we finally get back to terra firma, I move out ahead of the pace group for what I hope is the last time.

Whereas their nine-minute miles had still felt easy, my slightly faster miles are now feeling just right. Until they don't. I slow back down a bit as we hit even more boardwalks in the last few miles. The icing on the cake is the hill up to the pedestrian bridge over the highway. That slows me down a lot.

Until it doesn't. I try to pick it up on the downhill side, but then I get tripped up (but manage to not do a faceplant) on one of the last ten or so boards of the day. I suppose I should be happy that that's the only time that happened, considering my running style and the sheer number of boards.

Now there's only about a mile and a quarter to go. The weather has been absolutely wonderful. Until now, when it isn't. The wind, which hasn't been bad, stands me up and slows me down. I struggle through a slow final mile, but I manage to finish in a vertical position.

My time is 3:57, good for a 9:03 pace. That's good for first in my ancient age group. Nice race on a good day. Had I been able to run those final two miles as fast as the others, it would have been an even more-than-good day.

My loot - the lunch container and the plaque are from the AG win

A couple later additions, care of the race.

At the finish

My Major Award(s)

The Crucial Role of Rest in Intense Marathon Training

I awoke this morning thinking about rest. I've had some relatively intense running experiences lately, and that's good. But rest is just as important. Here is some further information about the importance of rest.

Embarking on a marathon training journey is an endeavor that demands dedication, discipline, and perseverance. While the focus is often on rigorous workouts, long runs, and meticulous nutrition, one aspect that is frequently underestimated is the importance of rest. In the pursuit of peak performance, runners must recognize that rest is not a luxury but a crucial component of successful marathon training.

Understanding the Physical Stress of Marathon Training

Marathon training subjects the body to significant physical stress. Long runs, interval training, and speed workouts place strain on muscles, joints, and connective tissues. Continuous exertion without adequate recovery can lead to overtraining, increasing the risk of injuries, fatigue, and burnout. Recognizing the signs of overtraining, such as persistent fatigue, decreased performance, and increased susceptibility to illness, is pivotal for athletes aiming to achieve their marathon goals.

Muscle Repair and Adaptation

Rest plays a pivotal role in the recovery and adaptation process. During intense training, muscle fibers undergo micro-tears, which is a natural part of the strength-building process. Rest days allow these muscles to repair and grow stronger, reducing the risk of overuse injuries. Moreover, rest is crucial for the body to replenish glycogen stores, repair damaged tissues, and regulate hormonal balance, all of which are essential for optimal performance.

Preventing Mental Fatigue

The toll of marathon training extends beyond the physical realm to the mental domain. Constantly pushing the body without adequate rest can lead to mental fatigue, diminishing focus, motivation, and overall well-being. Incorporating rest days or lighter training sessions provides athletes with the mental respite needed to sustain enthusiasm and commitment throughout the demanding training period.

Mitigating the Risk of Injuries

Overtraining increases the likelihood of injuries, such as stress fractures, tendonitis, and muscle strains. Rest days or periods of reduced intensity give the body an opportunity to heal and prevent the accumulation of stress on vulnerable areas. Cross-training activities, such as swimming or cycling, on rest days can provide a low-impact alternative to maintain cardiovascular fitness while minimizing the risk of overuse injuries.

Optimizing Performance on Race Day

The ultimate goal of marathon training is to peak on race day. Adequate rest in the weeks leading up to the event is essential for ensuring that the body is fully recovered and primed for optimal performance. Tapering, a strategic reduction in training volume and intensity in the final weeks, allows the body to recover fully, maximizing energy reserves and fine-tuning neuromuscular coordination.

Conclusion

In the pursuit of marathon glory, athletes must recognize that rest is not a hindrance but an integral part of the training process. Balancing intense workouts with adequate rest is key to preventing overtraining, minimizing the risk of injuries, and optimizing overall performance. By prioritizing recovery and incorporating rest days into their training regimen, marathon runners can ensure that they arrive at the starting line prepared, resilient, and ready to conquer the challenge that lies ahead.

P.S. 

this sounds at all like it was written by ChatGPT, well, that's just a coincidence. Actually, it was, but I did formulate the question and I did add my two cents here and there. Hope you liked having AI tell you how to run.