Review of GPS Watches For Runners

I want to buy a GPS watch. A cheap one, with only the basic features like pace rate, target distance / pace alerts, export data for computer. Maybe with a hear rate monitor, depending of price. I'm searching on web for features, prices, reviews, etc
By now I found a good review of two GPS watches for runners from forbes, one of them have also a heart rate monitor (HRM):

Two GPS Watches For Runners - Forbes.com

Now add Global Positioning System technology. This uses satellites to let a runner precisely measure time, distance and altitude while running. Add a chip and some software and GPS watches can tell you how far you've gone, how long you have been going and how fast--all in real time. These gadgets also let you know if you are keeping up a predetermined pace and will store all this data as an electronic running log. The multifunction sports watch has risen to the next level.

One that we tested, Garmin's Forerunner 201, which sells for about $160, even has a
100-by-64-pixel screen that can show you a map of where you've been and
how to get back to where you started from--handy for trail and road
runners.

We've been putting it through its paces in competition with Timex's
Bodylink System, which sells for about $300. Our Timex test model, a
59551, comprises three parts, a conventional-looking Ironman Triathlon
sports watch, a GPS receiver you strap to your upper arm and a heart
rate sensor you wear around your chest (Garmin's one-piece product
doesn't measure heart rate). Take $50 off the price without the heart
rate monitor. And there's a fourth option in the Timex system for data
transfer to a PC.

For example, both can monitor whether you are
running faster or slower than a predetermined pace and will beep at you
if you are. That is a seriously useful tool for both racing and
training, but there is a lot of button pushing to move through the
menus to set it up. The basic stuff--timer, distance and pace--is
straightforward to master on both devices; laps and splits barely more
so.

Runners obsessed with their mileage will be
well served by either device, especially if they run in unfamiliar
places. You get an instant and accurate readout of time and distance on
every run. And both watches save all the data for those who diligently
keep training logs.

PB

Added a personal bests section to the blog. Hope I can update it during next year (2006). At least the time for half marathon!!

ID Tags for Runners

It's always a good idea to carry some kind of identification when you run, especially when you are running alone. If you should happen to fall and perhaps even be rendered unconscious, you would want the people who find you to contact someone close to you, and you would also want them to know about your blood type, your allergies, and any special medical problems you might have.

Road ID tag: the Road ID tag is a stainless steel form of identification. The tags provide up to five lines of text for information such as name, address, phone number, and other important identification. link

SMART ID tag: The Smart ID tag is a reflective, waterproof, emergency/medical ID tag that comes in a variety of colors. link

Helder Ornelas (2:09:59) wins the 2005 Milan Marathon

Portugal’s Ornelas runs an impressive 2:09 debut in Milan
Sunday 4 December 2005

Milan, Italy - Helder Ornelas from Portugal took an impressive but surprise win in the sixth edition of the Samsung Milano City Marathon today, in what was his debut over the distance in 2:09:59. The Portuguese, who switched to the marathon after a respectable cross country career, beat 2004 World Half Marathon champion Paul Kirui who took second place in 2:11:28.

www.iaaf.org

Race Time Calculator

The Race Time Calculator will calculate a predicted time at a distance for you based on a time you provide for another distance. It will accept (and return) times for several common race distances from 1500m to the marathon. It uses the formula

T2 = T1 x (D2/D1)^1.06 where T1 is the given time, D1 is the given distance, D2 is the distance to predict a time for, and T2 is the calculated time for D2.

Runners World

I don't belive I can run a marathon in 3h03, based on my 1h27 result on a half marathon. But with a lot of trainning maybe...This formula works for pro runners, I think!

race report

1h27
bahh!!!

next run: 20 km almeirim

My next run will be on next saturday: 20 km almeirim.
I will try go run at 4:15 pace...

back to training

Now I'm back from my injury... at least I hope. yesterday I ran 30 min very slow, just to restart! Next Sunday I will run Portugal Half Marathon on Vasco Gama bridge, but only the smaller course: 7 km. Just to don't miss this year edition :)

lot of free time

These days I have a lot of free time on my daily routine because due my injury I'm not training. This is a new situation to me: I have time to do diferent things...but by the end of the week I will try to back to the traning!

injuries

Yesterday I suffer a injury while training fast repetitions on the track. I think it is a contusion. I search web for some indications for treatment:

Contusions occur when a direct blow or repeated blows from a blunt object strike part of your body, crushing underlying muscle fibers and connective tissue without breaking the skin.
First aid

Contusions cause swelling and pain and limit joint range of motion near the injury. Torn blood vessels may cause bluish discoloration. The injured muscle may feel weak and stiff. To control pain, bleeding and inflammation, keep the muscle in a gentle stretch position and use the R.I.C.E. formula:
* Rest: Protect the injured area from further harm by stopping play. You may also use a protective device (i.e., crutches, sling).
* Ice: Apply ice wrapped in a clean cloth. (Remove ice after 20 minutes.)
* Compression: Lightly wrap the injured area in a soft bandage or ace wrap.
* Elevation: Raise it to a level above the heart.

Treatment

Most athletes with contusions get better quickly without surgery. Your doctor may give you nonsteroidal anti-inflammatory drugs (NSAIDS) or other medications for pain relief. Do not massage the injured area. During the first 24-48 hours after injury (acute phase), you will probably need to continue using rest, ice, compression bandages and elevation of the injured area to control bleeding, swelling and pain. While the injured part heals, be sure to keep exercising the uninjured parts of your body to maintain your overall level of fitness. If you have a large hematoma that does not go away within several days, in some cases the doctor may drain it surgically to speed healing.

Half Marathon of Portugal

Next week I will register for the Half Marathon of Portugal.
The RTP 6th Meia-Maratona de Portugal, half marathon, will take place on September 25 at 10.30 A.M. starting from the "Vasco da Gama" Bridge Proceeding into the streets of Lisbon, this race has a very nice course and is a great opportunity for everyone who would like to visit Lisbon, mainly this new area (where happened the EXPO'98), which is in nowadays devoted to social events (music concerts, walk and bike tours near the river Tagus..
All participants will get a T-Shirt with their race number and a medal for those will finish a race.

race report

I ran yesterday Pombal, Portugal half marathon. I finished with 1h29m40 time. It was a good time for me, because this is not a easy run. The weather is hot and the run had a lot small ascents and descents. But far way of my goal: run a half-marathon at 4 min/km....

my next run...

Now I'm trainning for half marathon on Jully, 31. Will be on Pombal, Portugal: meia maratona de pombal. A google map link for this place here.

Home made Sports Drink

search on web I found some articles about rehydration and home made sport drinks:

Among the chief benefits of sports drinks are the carbohydrates they provide to help the body replace the energy-producing glycogen a runner expends during exercise.
Those same carbohydrates, when in appropriate concentrations of six to eight percent, also help the body absorb the sports drink up to 30 percent faster than water.
Finally, sports drinks contain electrolytes, such as sodium and potassium, that are lost with sweat. Sodium in particular is helpful in speeding absorption of the drink. While it is not at all clear that your body actually loses very many electrolytes during running, studies have shown that electrolyte-replacement drinks do cause the body to retain more fluid than plain water.

CoolLemon>
1 cup water
1 tsp. lemon juice
1/4 tsp. salt
4 tsp. sugar

on CoolRunning

Explanation for what sports drinks do on Sports Drinks, CoolRunning

Symptoms of Dehydration; Hypotonic, Isotonic, Hypertonic drinks; Recipes for Home-made Sports Drinks on Fluids and Hydration in Sport on disen.org

more home made recipes on Homemade Sports Drink on davidhays.net

Calculate distances with Google maps

This is a little hack that uses Google's superb mapping application to help record distances traveled during a running or walking workout.

Gmaps Pedometer

Finding Your Threshold Heart Rate

We've already highlighted the difficulties of trying to establish your maximal heart rate. Now you’ve mastered that, here’s another problem: once you’ve found your true maximum, how do you know exactly what heart rates you should be training at? We often see round figures quoted in general guides, ranging from 70-90 per cent of MHR. Unfortunately, the reason they’re so vague is that – as we’ve found out – we’re all different.

Performing A Conconi Test

• Ideally, you need a heart rate monitor that will record and store heart rate information for assessment afterwards. Alternatively, take along a partner who can write down your measurements as you give them
• Perform the test on either a running track or a treadmill
• Warm up thoroughly, as you would for a race or track session
• Your starting pace should be about 70 seconds for 200m (or 10km/h on a treadmill)
• Once started, you need to increase your pace each and every 200m
• At each 200m point, press the store button on your HRM (or tell your partner your rate)
• Speed increase should be about 2-3 seconds per 200m (or 0.5km/h on a treadmill)
• Keep going until you can’t increase your pace
• Jog gently afterwards to cool down gradually
• Plot your heart rate on a graph, against speed
• Find the deflection point
• This is an intense test – only perform it if you’re in good physical health

in runnerworld.com

Calculation of Maximum Heart Rate

The easiest and best known method to calculate your maximum heart rate (MHR) is to use the formula MHR = 220 - Age. A paper by Londeree and Moeschberger (1982) from the University of Missouri-Columbia indicates that the MHR varies mostly with age, but the relationship is not a linear one. They suggest an alternative formula of MHR = 206.3 - (0.711 × Age). Similarly, Miller et al (1993) from Indiana University propose the formula MHR = 217 - (0.85 × Age) as a suitable formula to calculate MHR.

more...

Lisbon half marathon

I ran today the Lisbon half marathon and finished in 1h29m50.

gmail invite

if you need an account at gmail I have invitation to give. just leave a post here with your email or send me a email and I will invite you.

Lisbon half marathon

Now I'm training for the 15th Lisbon half marathon, one of the biggest half marathon with 35000 runners. It's on 13th March 2005 on Lisbon, Portugal. Starting at the "25 de Abril" Bridge, proceeding through the streets of Lisbon and will finish in front of the "Mosteiro dos Jerónimos" Monument.Very flat course and also the world's fastest Half Marathon.
I will not follow any training schedule, just run between 2 and 4 times a week at free pace.

Run log

David Hays have a free to download run log spreadsheet to keep track of training. Its very usefull: provide a traning plan, run log, statistics, race records, graphics and predictions(??).
Thanks to James

about me

I run just for practice some sport, but I training to do always better time on each running: its import to have some goal on training. I ran a several half-marathons so far and my best time is 1h27 last year. I ran only one marathon (Lisbon marathon) at 3h46.
My goal to this year is to do an half-marathon at 4:00/km pace. And someday (not this year but someday) i wish to run, and finish the London Marathon: the best one :)