July
31
Posted on 31-07-2007
Filed Under (Food) by Brian

Flounder and Tilapia are two regular staples of my diet.  I eat one or the other at least once a week.  They are both fairly inexpensive types of fish.  This recipe is quick and easy to make.  It’s fairly healthy and it tastes great too.

Ingredients

Olive Oil

Flounder Fillets (3-4)

Flour

1/2 cup of organic chicken broth

Salt and Pepper

2 TBS lemon juice

Chopped parsley

Chopped chives

Directions

1)  Coat the bottom of a skillet with olive oil and heat to high

2)  Sprinkle salt and pepper on flounder fillets

3)  Dredge fillets in the flour

4)  Pan fry the flounder fillets in the hot olive oil until golden (about 2 minutes on each side)

5)  Remove fillets from pan and keep warm

6)  Lower heat to low and quickly add chicken broth

7)  Stir broth to release any bits of fish that are stuck to the bottom of the pan

8)  Add lemon juice

9)  Reduce the mixture by about half

10)  Pour sauce over fish fillets

11)  Sprinkle fillets with parsley and chives

12)  Serve

I usually serve this entree with some rice or couscous and perhaps some broccolli. 

Today’s workout was a cycling workout:

Planned workout

10 minutes warmup on stationary bike

40 minutes on stationary bike at level 7

5 minutes cool down

Actual workout

10 minutes warmup

40 minutes on level 7

5 minutes cool down

Total distance travelled: 18.6 miles

I started out fast again, but my legs were killing me.  I thought there was no way I was going to beat last week’s distance.  In the end, however, I did.  I managed 15.1 miles in 40 minutes.  That’s an average rate of 22.8 MPH.

Tomorrow’s tempo run could be tough.  It’s a run 2, walk 1, run 1, walk 1, run 2 format. 

(0) Comments    Read More   
July
30
Posted on 30-07-2007
Filed Under (Training) by Brian

We shipped the kids out of town this morning, so I had to go to the airport instead of the gym this morning.  Instead, I headed to the gym at 4 PM.  Now, I have a “matinee” membership at the gym.  It’s cheaper, but it means I can’t go there after 4 PM.  As a result, I’m rarely there for the after work rush.

When I arrived, things were pretty empty.  I was on the treadmill at 5 PM when I noticed that the parking lot began filling with cars.  People began filing in wearing their work clothes.  A local massage business set up free chair massage.  Two local eateries were giving away free pizza and other foods.  Soon, a line 30 people long snaked it’s way through the gym.  There’s nothing quite like a slice of pizza before the workout.

Other than today, this week should be pretty normal.  Wednesday’s tempo run totals 5 miles, and Saturday’s long run will be 9 miles.  Given the success of Saturday’s run, I’m thinking about just takiing off from the house and running toward the Pinellas trail, instead of running the whole thing on the trail.  Today, I ran intervals.

Planned workout

1 mile warmup

200 m at 8:32 pace 200 m rest interval (RI)

400 m at 8:32 pace, 400 m RI

600 m at 8:37 pace, 400 m RI

800 m at 8:37 pace, 400 m RI

800 m at 8:37 pace, 400 m RI

600 m at 8:37 pace, 400 m RI

400 m at 8:32 pace, 400 m RI

200 m at 8:32 pace

1 mile cool down

Actual workout

1 mile warmup

200 m at 8:32 pace 200 m rest interval (RI)

400 m at 8:32 pace, 400 m RI

600 m at 8:37 pace, 400 m RI

800 m at 8:37 pace, 400 m RI

800 m at 8:37 pace, 400 m RI

600 m at 8:37 pace, 400 m RI

400 m at 8:32 pace, 400 m RI

200 m at 8:32 pace

0.9 mile cool down

I thought this workout was going to be a breeze, but it was a little harder than I thought.  I  was glad when it was over.  I’ve developed a little pain on the top of my left foot.  I think it’s from the Garmin foot pod.  I’ve had it attached to my left shoe since I got it, and I developed the pain near the end of my run Saturday.  I’m going to start removing the foot pod for my long runs since I I don’t need it outside.  I’ll try it on my right foot Wednesday in hopes of giving the left foot a break and time to heal.

(2) Comments    Read More   
July
28
Posted on 28-07-2007
Filed Under (Training) by Brian

Well, I’ve missed a workout this week.  I was never able to fit in a cross training workout with travel and all.  That’s not such a big deal.  I know that every once in a while I’ll miss a workout and it’s better to have a real reason for missing it rather than just being lazy.  This morning, I awoke at 7am to a phone call from my mother in law.  Normally I might be a little ticked off at that, but it was a blessing today.  I had been tossing and turning in bed telling myself that I needed to get out of bed or it would be too hot.

I’m in a hotel in North Miami Beach and I’m excited about the new surroundings.  I head north from the hotel, only to find that the sidewalk ends about 500 yards from the hotel.  I turn right onto the beach and head south in the sand.  I make another right and head back to the street.  Once at the street, I finish my warmup mile, then start running.

I’ve left my headphones and my camelbak in the hotel room.  It’s a welcome change.  I feel much lighter and I’m able to maintain good form more easily.  I pass the first mile in 9:48, keeping a good pace.  I slow slightly and continue on.  There are many people on the sidewalk and I’m dodging construction vehicles.  There’s a jogger ahead of me and I’m tempted to catch up and pass him.  I have to keep reminding myself that I’m trying to run at an even pace, not racing him.

At 2 miles, the runner ahead stops for some water and I pass him.  I’ve run 2 miles in 19:48 and I’m starting to feel a little tired.  I’ve come upon a park and I slow myself.  Like Wednesday, I decide to force myself to finish a 5K before a walk break.  In the park, I’m out of the shade of the high rises and the sun beats down.  I continue on, reaching the 5K mark.  I keep running.

I realize that I’ve run right to the end of the island.  I circle back and find a bike path back to the road.  Here, I encounter the bridge that takes traffic along the A1A over the water to Bal Harbour.  I jog onto the bridge.  It’s a little steeper and longer than the pedestrian bridges I’m used to.  My legs complain a little and I’m tiring, but I reach the top and start back down.  Now, I’m cruising along and I reach the other side of the bridge rujuvenated and only 400 m from the turn around.

I reach 4 miles in 38 minutes, turn around and walk.  My plan is to tackle the rest of the distance with a 1/4 mile walk, 3/4 mile run pattern.  When I hit the bridge, it’s time to run again, so I run back up and down, then into the park again.  At 5 miles, I encounter a drinking fountain and a shower.  I take a quick drink, fill my hat with water from the shower and flip it back on my head.  The water rushes down the back of my neck and my back.  It cools me off.  At 5.25 miles, I run again. 

Like last week, I’m running at a faster pace during the second half of my run.  Unlike last week, it’s not really affecting me.  I hit 6 miles and walk again – but I don’t feel like I absolutely need to.  At 6.25, I’m out of the park and back on the sidewalk.  I run again and easily make 7.  I check my Garmin.  I’ve shaved 7 minutes off my 7 mile time from last week.  Best of all, I know I can finish the next mile with no problems.  At 7.25, I run again, averaging a 9:00 pace.  I hit the 8 mile mark and begin my cool down, very happy with my run.

Planned workout

1 mile warmup

8 miles at 10:02 pace

1 mile cool down

Actual workout

1 mile warmup

8 miles at 10:34 pace

1 mile cool down

Although I didn’t hit the planned pace, it’s a dramatic improvement over last week.  Something clicked today.  I don’t know if it was the shade, the rest from skipping a workout, or the earlier timing.  Whatever it was, I liked it.  I felt like a locomotive.  I was in a rhythm and the engine just kept going.  For the first time, the 4 hour marathon seems like a very realistic goal.

5 weeks down.  24 to go.

(1) Comment    Read More   
July
25
Posted on 25-07-2007
Filed Under (Inspiration) by Brian

Last week, I was in the mood for a little inspiration so I headed over to the library and picked up The Perfect Mile by Neal Bascomb.  It covers the stories of Wes Santee, John Landy, and Roger Bannister as they each took their shots at breaking the four minute mile barrier.  When I think of elite runners today,  I think of people who do pretty much nothing but train, eat and sleep.  For the most part, these three guys had other responsibilities.  Perhaps they trained harder, but they spent no more time training than I do.  Bannister was a medical student in the middle of clinical rotations.  In fact, he got up in the morning and performed his rounds at the hospital in Londan before traveling to Oxford the day he broke the four minute barrier.  He had to return to the hospital the next day.

Now, I’ve yet to come close to a four minute mile.  My fastest is 5:45.  After I recover from the marathon, I’d like to take another crack at some shorter races to see how my marathon training affects my time.  I’d certainly like to think I could achieve a sub five minute mile at some point in the next couple of years.

In any case, the book is a pretty good read and it’s somewhat inspiring.  I’ve even picked up a small training tip or two by reading about their training regimens.

Today’s workout was a tempo run…

Planned workout

1 mile warmup

4 miles at 9:47 pace

1 mile cool down

Actual workout

1 mile warmup

4 miles at 9:47 pace

1 mile cool down

When I hit the 2 mile mark, I started to feel tired.  I was a little worried that I wasn’t going to make it.  I told myself to at least make it to the 5K distance.  I managed to kind of zone out during the third mile.  Once I hit 5K, it was less than a mile to go, so I just kept running.  I was counting hundredths of a mile over the last quarter mile, but I made it.  I’m not looking forward to the 8 mile run on Saturday, but I’m hoping that maybe if I run in the shade of the high rise hotels on North Miami Beach, things will be a little cooler.

Oh, and I know you’re all waiting for a blister update.  I covered the area with duct tape this morning, and things went well during the run.  I’ll try that method again on Saturday.

(1) Comment    Read More   
July
24
Posted on 24-07-2007
Filed Under (Food) by Brian

I’ll be the first to admit that this isn’t one of the healthiest recipes, but it’s one of my favorite things to make.  So, if you’re in training, save it for the victory party.

 Ingredients

3-4 tilapia fillets (about a pound total)

1 Cup cornmeal

1 Cup of Flour

1 egg

1 cup raw cane sugar

1/2 cup tequila

2 limes

Olive Oil

Ground Cumin

Instructions

Mix the flour and corn meal together in a bowl.  Beat the egg in a separate bowl.  Coat a skillet large enough to hold the  fish with olive oil and heat to high.  Dip each tilapia fillet in the egg and coat with the corn meal and flour mixture.  Place the fillets in the hot oil until brown (about 2 minutes).  Flip the fillets and repeat.  Remove fish from the skillet.  Remove the skillet from heat.  Juice the two limes and add the juice to the skillet.  Slowly stir in the raw sugar, while heating over low heat.  When the lime and sugar mixture is a carmel colored sludge, add the tequila and stir.  Turn the heat to medium low.  Add the Tilapia to the mixture.  Sprinkle ground cumin on top of tilapia.  Cook for 5 minutes on medium low.  Flip the tilapia.  Sprinkle with cumin again.  Cook for 5 more minutes.  Serve.

It goes quite well with rice and a margarita on the rocks.

Today’s workout was a cycling workout around lunch time.  I had an early morning meeting that threw a little wrench into my plans.

Planned workout

10 minutes warmup stationary bike

40 minutes at level 7 stationary bike

5 minutes cool down

Actual workout

10 minutes warmup on stationary bike

40 minutes at level 7 stationary bike

5 minutes cool down

 Determined to improve on my speed from my last workout, I sped through the first 10 minutes like a bat out of hell.  I did regret that a little in the middle of the workout, but ultimately, it did help somewhat as I cleared 13.1 miles in 35 minutes as opposed to thr 13.0 I did last week.  I did keep riding for a total of 40 minutes and accomplished 14.95 miles in that 40 minutes.  My total distance including warmup and cooldown was about 18 miles.  I haven’t really planned out my rides too much, but they will peak at about 90 minutes at some point.

(0) Comments    Read More   
July
23
Posted on 23-07-2007
Filed Under (Training) by Brian

This week will be the first time since I started training that my normal schedule will be broken up a little bit.  On Thursday, the family and I are heading to Walt Disney World for a two day, one night stay.  On Friday, we’re driving to North Miami Beach for a family function and we’ll be there until Sunday evening.  Next Monday morning, I have to take the kids to the airport to ship them out of town for 3 weeks.

My first three workouts shouldn’t be affected too much.  Either Thursday or Friday will be a rest day, and Sunday will be a rest day as well.  I should be able to pull off my 8 mile run on Saturday in North Miami Beach.  That just leaves some kind of cross training workout to fit in on Thursday or Friday.  Both of the hotels we’re staying in have fitness rooms, so I’m assuming I”ll at least be able to put in a stationary bike workout one of those days.

Today’s workout was an interval run:

Planned workout

1 mile warmup

1 mile at 8:57 pace 400 m RI

1 mile at 8:57 pace 400 m RI

800 m at 8:42 pace

1 mile cool down

Actual Workout

1 mile warmup

1 mile at 8:57 pace, 400 m RI

1 mile at 8:57 pace, 400 m RI

800 m at 8:42 pace

1 mile cool down

Today wasn’t too bad.  The first mile was easy.  The second mile was pretty easy to .75 miles, but the last quarter was tough.  The final 800 meter interval was tough for the last 400 m.  My shins bothered me a little bit during the cool down.  I think when I’m at that brisk walking pace, I tend to overstep a little bit.  It’s nothing to bad, though.  I did develop a blister on the arch of my right foot during the 7 mile run on Saturday and it got worse today.  It did pop during the workout today, and I think that’s probably good.  Some people have recommended covering it in duct tape while I run.  I’ll try that on Wednesday.

(0) Comments    Read More   
July
21
Posted on 21-07-2007
Filed Under (Training) by Brian

At some point last night I began dreading today’s run.  It wasn’t like a pure dread.  I wanted to do it, but I just knew that it was going to be difficult.  I woke up at 5:30 and had the opportunity to get out of bed and go running.  I didn’t.  I probably should have.  As it was, I managed to roll out of bed at about 7:45.  Looking at the weather report, I saw that the heat index was already up to 91 degrees.  It wasn’t getting any cooler, so I headed out the door.

[Dramatic switch to present tense]

The route I’m following is the same one I followed 2 weeks ago.  It’s out 3.5 miles and back for a total of 7.  I arrive at the mall, strap on my Garmin Forerunner, the heart rate monitor, my mp3 player, and my Camelbak, then hit the trail for a 1 mile warmup.

“Warmup” is an understatement.  I’m sweating within the first tenth of a mile.  I finish the warmup and start my run, attempting to maintain a 10 minute mile pace.  The Forerunner helps in this task.  I find that I’m frequently running at 8:30-9:00 minute pace and I’m constantly telling myself to slow down.  I do a good job of that and pass the 1 mile mark in 9:55, feeling good.  I cruise up and down the first pedestrian bridge, then up and down the second.  I hit the 2 mile mark in 19:52.

I’ve brought along a small bottle of Gatorade to consume when I hit the halfway point.  I’m holding it in my hand, which is not the most comfortable thing in the world, but I manage.  At 2 miles, I decide it’s about time for a water break.  I manage to wrestle the tube of my Camelbak to my mouth using only one hand and take a few drinks without breaking stride.  I’m up on the causeway now, and I continue across at the 10:00 pace.  My hope is to make it at least to 3.5 miles without a walk break, but the sun on the open causeway is beating down and it takes its toll.

On the other side of the causeway, I take a 30 second walk break, then continue on to the 3 mile mark where I break again.  This time, I walk for almost a quarter mile before running all the way to the 3.5 mile mark.  I’ve completed half my run in 37 minutes.  I open the Gatorade and walk for another quarter mile as I consume it.  I run to the 4 mile mark and walk again.  The heat is really getting to me, but I know that if I walk this frequently, it will take forever to get back and I’ll be out in the heat even longer.

I reach a shaded area and use that as motivation to start running again.  As I climb back up onto the causeway, my goal is the five mile mark.  The causeway is narrow and it can be hard to pass walkers with cyclists using the trail as well.  I encounter a few walkers and have to increase my pace quite a bit to pass them while staying out of the way of others.  Although these short bursts are tiring, they serve to cool me off a little bit as it’s the only way I can feel any kind of breeze.

I reach the 5 mile mark somewhat triumphantly, only to encounter a pedestrian bridge that is very tiring to even walk up.  I walk for a quarter mile, then set my sites on the 6 mile mark.  I’m not seeing much but the road in front of me at this point.  I know my form is pretty bad, and it’s difficult to maintain my 10:00 pace.  In fact, I’m tending to run much faster than that because I’m having more trouble controlling my pace now.  I run down the pedestrian bridge, across the Walmart entrance and up the next bridge.  At the top, I have to take a brief walk break.  I walk across the bridge and then run back down and onto the 6 mile mark.

I know I’m in the last mile, but I feel as though my arms are about to liquify and slowly drip from my body to the pavement.  I take a big swig of water from my Camelbak, remove my hat and spit the water into my hat.  I toss my hat back on my head and feel the cold water rush over my head, down the back of my neck and over my shoulders.  That helps.  I start running again, thinking it would be great to run the rest of the way, but knowing I’d be fairly happy just to make it to 6.5 miles.  I do manage to hit the 6.5 mile mark.  I walk another quarter mile.  With the 7 mile mark in site, I run the last quarter at 6:00 pace. 

I ditch most of my equipment at the car, grab a fresh water bottle and pour it over my head.  Then, I head back to the trail for a mile of cool down.

Planned workout

1 mile warmup

7 miles at 10:02 pace

1 mile cooldown

Actual workout

1 mile warmup

7 miles at 11:08 pace

1 mile cool down

I obviously took more walk breaks than I was hoping.  One might argue that if I had enough left to run the last quarter at 6:00 pace then I could have jogged a lot more of the workout at 10:00 pace.  Perhaps I’ll work on pushing an extra quarter of a mile before my walk breaks next week.  During miles 4 and 5, I alternated 1/4 mile walking with 3/4 miles running and I was pretty happy with that. 

I don’t think the Gatorade did me much good.  It was really more of a pain in the ass carrying it for the first half and it didn’t seem to have any effect on my return trip.  If anything, it might have hindered me a little in the first mile after I drank it.  I believe I’ll leave it in the car next week.

My shins didn’t give me any problems at all.  Hopefully that little bump in the road is behind me for good.  I feel like I’m getting stronger and it certainly feels nice to have 4 weeks of pretty solid training behind me.  Only 25 more to go.

(2) Comments    Read More   
July
19
Posted on 19-07-2007
Filed Under (Training) by Brian

While I was warming up on the stationary bike today, I saw a guy running on the treadmill in front of me.  I’m pretty sure that my running form is far from perfect.  I’m also pretty sure that I don’t look near as bad is this guy did, so I’ll go ahead and make fun of him.  He was running on a very steep incline.  He held his arms high up near his chest and very close together.  When he landed on his right foot, his right shoulder dipped about 6 inches down, but when he landed on his left foot, his left shoulder didn’t really dip at all. 

Now, there have certainly been great runners who’ve had less than optimal form.  In general, however, when your whole body is gyrating while you run, you’re wasting some energy.  I don’t know about you, but I need pretty much all I can get.  With that in mind, I’ve been trying to pay attention to my core strength a little bit more.  I’ve added the plank to my repertoire of stength exercises, and today, I tried the exercise protrayed in the following video as well.

What’s it called? Why the “lift and twist” of course. That’s because this exercise involves lifting the torso and twisting it. Score one more for the oh-so-original exercise namer people. If you’d like, you can call it the “Texas tornado”. Don’t expect anyone to know what the hell you’re talking about, though. That’s not me in the video by the way.

Today’s workout was a strength training workout:

Actual workout
10 minutes warmup on stationary bike

2 sets single leg deadlift

2 sets single leg extensions

2 sets elastic band leg abductor

2 sets leg adductor machine

1 set toe raises

2 sets pec fly machine

2 sets lat pulldown

2 sets shrugs

2 sets tricep machine

2 sets inclined dumbell curls

1 set lift and twist

1 60 sec plank

(1) Comment    Read More   
July
18
Posted on 18-07-2007
Filed Under (Inspiration) by Brian

I am officially registered for the Walt Disney World marathon. It’s still about 6 months away, but already it is 80% full. The first time I looked at the course map, I got a little nauseous. I’m a Walt Disney World annual pass holder. I’ve been there many times. I know just how far that is. The good thing is that I can picture most of the course in my head.

The course starts on a road just outside of EPCOT. It continues around the front of EPCOT for over a mile before actually entering the park through (I believe) its main entrance. I’ll pass mile 2 in the shadow of that Giant golfball called Spaceship Earth…only there won’t be a shadow because it will be dark. I’ll pass mile three somewhere on that nebulous border between Future World and the World Showcase before heading out of the park. Mile 4 will look awfully familiar because it covers almost exactly the same ground as the first mile, only in a different lane of the divided road.

Miles 5,6, and 7 are open road miles enroute from EPCOT to the Magic Kingdom. Mile 8 will take me around the Walt Disney World Speedway and through the Magic Kingdom parking lot. I’ll hit mile 9 in or near the transportation and ticket center. Then, it’s a run along Topiary Lane in the shadow (the sun will be up by now) of the monorail tracks along the shores of the seven seas lagoon. I’ll briefly run under the Seven Seas Lagoon and past the Contemporary resort before hitting the 10 mile mark.

Mile 10 may be the most magical of the whole experience. The 10th mile winds across the front of the Magic Kingdom, into the park, down Main Street USA, through Tomorrowland and Fantasyland before turning left and proceeding right through Cinderella’s castle. It then moves through Liberty Square, past Adventureland and through Frontierland before exiting the park right at the 11 mile mark.

Miles 11,12, and 13 will have me cruising past the Grand Floridean and Polynesian (my favorite) resorts. Halfway through, I’ll begin one of the toughest portions of the marathon. Miles 13-15 travel along a remote road that borders a golf course. Crowds are apparently quite light on this portion of the course and there’s the smell of a sewage plant to deal with. Mile 15 marks the entrance to the back side of the Animal Kingdom where I’ll run past some of the animal holding areas. By mile 16, I should be near Expedition Everest and in the guest areas of the park.

Miles 16 and 17 traverse the Asia and Dinoland USA portions of the park before taking us out through the parking lot, past the main entrance, then to the 18 mile mark. I’m betting that miles 18-22 will be the toughest 4 miles of the marathon. The sun will be getting higher in the sky and there will be no shade on these open road miles. I’ll cover two overpasses – some of the only “hills” in this marathon.

At the 22 mile mark, I’ll be close to entering the Disney/MGM studios theme park. I’ll enter near the Tower of Terror, run along some backstage areas, and hit the 23 mile mark before running past the giant Sorcerer Mickey hat, straight down Hollywood Blvd and out the front of the park.

From the front of the studios, I’ll be about a 5K away from the finish. I’ll hit a narrow pathway that runs along a canal to the Boardwalk resort. I’ll hit mile 24 just before the boardwalk. Then, I’ll continue left past the Swan, the Dolphin, the Yacht Club and the Beach Club resorts. After the Beach Club, I’ll head back into EPCOT once again, passing the 25 mile mark near France. I’ll pass Morocco, Japan, America, Germany, Italy, China, Norway, and Mexico before heading back into Future World. In the shadow of Spaceship Earth (it will definately be light out now), I’ll pass the 26 mile mark. With only 0.2 miles to go, I’ll try to straighten up for my photo op at the finish in the EPCOT parking lot.

It’s so easy typing it out. I think it will be a monster on the day of the race. With a little luck, I’ll finish in about 4 hours. It will feel good to finish no matter what my time is, though.

**EDIT** A lot of people who are running in ’09 have been hitting this page, so I thought those people would be interested in my race report from the 2008 Walt Disney World marathon. I’ll be around in 2009 running the half marathon, so give me a shout if you’ll be there that weekend too!

Okay, enough day dreaming. Here’s today’s workout:

Planned workout

1 mile warmup

2 miles at 9:32 pace

1 mile walking

2 miles at 9:32 pace

1 mile cool down

Actual Workout

1 mile warmup

2 miles at 9:32 pace

1 mile walking

2 miles at 9:32 pace

0.65 miles cool down

Today was a good workout. I was able to achieve something I’ve never done before. I completely zoned out. It was a little like I was asleep, but I was running. I ran a half mile stretch of the workout without even knowing it. It was like I was outside of my body. I’m pretty sure that’s a good thing – either that or I was about to die and I suddenly got pulled back into my body by the somewhat uncomfortable transition between Aerosmith’s “Jaded” and REO Speedwagon’s “Keep Pushin'”. In any case, between walking and running, I covered almost 7 miles today without feeling the need to collapse afterwards. That bodes well for my 7 miles on Saturday. If I can stay cool, I should be okay.

(81) Comments    Read More   
July
17
Posted on 17-07-2007
Filed Under (Gear) by Brian

After my watch broke on a 7 mile run a couple of weeks ago, I pruchased a Garmin Forerunner 305.  It’s a little toy I’ve wanted to get for some time and I finally had a good excuse.  I tried it out for the first time on my 3 mile run last Saturday.  I’m pretty impressed with its performance.

The 305 comes with an elastic heart rate sensor that wraps around the torso.  This sensor wirelessly broadcasts heart rate to the wrist mounted Forerunner which records and displays the heart rate along with pace, distance, time, etc.  Once outside, I was able to pick up satellite signals within a minute.  I even picked up the satellite signals in the house once, but it’s unreliable indoors.  I’ve yet to lose the signal outside, though.

On one section of the Pinellas trail, the distances are marked every 1/4 mile.  Along this section, the Garmin performed flawlessly.  The 1/4 miles on the Garmin ticked over right as I was crossing the marks on the trail.  The only thing that the Garmin didn’t seem to measure well was elevation.  I run on a pretty flat course in an area where the highest point above sea level is 45 feet.  I ran up and down a single pedestrian bridge and the Garmin claimed I had ascended 350 feet and descended 327 feet, presumably ending my run 23 feet above where I began…even though I was on an out and back course.

When I got home, I was able to view my results by connecting the 305 to my computer via a USB cable.  The 305 comes with some software that allows you to view your results on graphs and your run on a map.  The map is surprisingly undetailed, so unless you run more than 10 miles at a time or run along a major road, it’s pretty useless.  Overall, the software is pretty basic, but the graphs allow a quick glance at each workout.  A nice feature is that you can export your data into a file that can be uploaded to various websites that provide more detailed analysis.

Okay, enough about my new toy.  Today’s workout was a cycling workout:

Planned workout

10 minutes cycling warmup

35 minutes cycling on level 7

5 minutes cool down

Actual workout

10 minutes warmup

35 cycling at level 7

5 minutes cool down

Location: Stationary bike

Total distance: 16 miles.

I felt like I was doing better than my last cycling session, but it turns out that I did about the same.  Maybe there were more hills this time.  As I did last week, I had to sprint out the last 2 minutes to hit 13 miles in 35 minutes.   I completed the workout with some toe raises and a 60 second plank.

(3) Comments    Read More   
ss_blog_claim=85e82aa4e47806279366e044450e742b ss_blog_claim=85e82aa4e47806279366e044450e742b