How do you look at garmin data?

I love my Forerunner 305. I love recording my heart rate, distance, and pace. I don't, however, love the Garmin Training Center software. I would like to take my data and tweak the graphs or even just copy and past the distance and pace columns into a blog post. Neither is possible with GTC. What's up with that? I mean really, no copy and paste function? Am I missing something?

I find the GTC software frustrating. I'd like to import the data into excel, but from what I've seen I'd need to create some sort of script to filter the data into a more readable and useful format. I've heard some people use SportTracks? It looks like the older version of the software is no longer supported and I'm not sure I really want to spend $35 on the newer version. (Especially when I'm not really sure what it does.)

What do you use to view your garmin data? I see many blogs posting the distance and paces of their half and full marathons. I'm guessing that you don't manually enter that data into a post. How are you copying and pasting data? Teach me please!

On to training...last week was a bit lackluster. I managed to get in the miles, but the recovery from my long run took longer than I expected. (Like all week.) My legs are finally feeling recovered, which is good because with only 5 weeks to go I need to start running speed workouts. I have another long run scheduled for the end of this week. I was planning to run another 3 hour and 20 minute run, but I'm tweaking the plan a bit. I honestly wasn't expecting that 3:20 would get me to 24 miles, and another 24 mile long run might not be what I need at this point. Now my plan is to run 22 miles or 3:20, whichever I get to first.

I ran my first speed workout yesterday. I find it challenging to follow the directions for many interval workouts. This workout was a 4 x 1 mile workout at 10k pace with 800 meter recovery jogs. Normally, I'd disregard the 10k pace and run the repeats at 5K pace (or faster), but since I'm trying hard not to get injured I decided I'd try to follow the directions...mostly. Using the Mcmillan running calculator, I looked up what my 10k pace should be based on my most recent half marathon time. Apparently, Mcmillan thinks I should be running 6:55 pace for a 10k, which seemed reasonable. I did the workout on the treadmill so I ran the first repeat at 8.6 mph or 6:58 pace at a 1% incline. Then I got a little faster for each mile (6:53, 6:49, 6:44). I also changed the recovery time. Rather than running a half mile between intervals, I ran 2 minutes. I ran the warm up and recovery jogs at 8:34 pace, and the cool down was at marathon pace. I was satisfied with the workout because I mostly managed to do what I was suppose to, but it didn't feel super challenging.

And I have to wonder what the interval run was meant to accomplish? I found it on a Runner's World marathon training schedule, but I've seen similar workouts on other marathon schedules as well. It's definitely not meant to be a VO2 max workout, or the pace would be 5K. Wouldn't it be more beneficial to run a tempo run at that pace? A few weeks before the half marathon I ran a 5 mile tempo run at 6:56 pace. Maybe tempo runs make you more likely to get injured? Anyone want to weigh in?

Marathon Training Week 6 (3/21 - 3/27)
Total Miles: 50
Total Time: 7:11
Average Pace: 8:37 min/mile

Marathon Training Week 5 (3/14 - 3/20)
Total Miles: 57.1
Total Time: 7:40
Average Pace: 8:03 min/mile

Marathon Training Week 4 (3/7 - 3/13)
Total Miles: 42
Total Time: 5:51
Average Pace: 8:21 min/mile

Marathon Training Week 3 (2/28 - 3/6)
Total Miles: 52.2
Total Time: 7:17
Average Pace: 8:22 min/mile

Marathon Training Week 2 (2/21 - 2/27)
Total Miles: 50.25
Total Time: 7:15
Average Pace: 8:39 min/mile

Marathon Training Week 1 (2/14 - 2/20)
Total Miles: 50
Total Time: 6:40
Average Pace: 8:00 min/mile

The hardest easy run I've ever done

Getting ready for that long run!

Last week was good for training. At least I think it was good. Hopefully I didn't run too hard. My whole mantra for this marathon training cycle is running wise and preventing injuries (while at the same time meeting my time goals). I don't want much.

Anyway the week was good. I didn't have any tempo or interval runs planned, just some marathon paced runs and a long run. I wound up running faster than marathon pace everyday, except on my long run day. Sometimes 20 seconds per mile faster, and I really wasn't running hard. My average heart rate never went above 141 for any run.

I blame canceled running dates for some of the speedier days. I usually have two runs during the week with other people, which forces my pace to be slower, but last week I was ditched. And of course, left to my own devices, I tend to run a bit faster than I probably should. I blame that on my ridiculously low heart rate. It's like my cardio system wants to run faster, but my body threatens me with the possibility of injuries. Stupid body.

Then there was the long run. I was planning to run for 3 hours and 20 minutes, and I did, and I covered exactly 24 miles (according to my garmin). It was the hardest easy run I've ever done because I've never run that long for a training run. Also, the course I did was very challenging. The garmin claims I ran 4170 vertical feet. Apparently though, the garmin is woefully inaccurate when it comes to calculating vertical feet. As a result, I'm not sure how I can accurately convey the hilliness. I know I spent at least 45 minutes running up hills. There was a hill that was 3/4 of a mile long from the base to the top that I ran twice, and a number of other hills in the 1/4 mile range. Good times.

I ran the whole run at a fairly even pace. I started around 8:25 pace and stayed right around there for most of the run. I had a few miles under 8:00 (downhills probably). I had a brief moment at around 19 miles, where I couldn't help but wonder what I was thinking. (I still had more than 40 minutes to go.) The thought passed quickly though. It also happened at the point where I was passing my house for the second time. It takes a lot of mental fortitude to run right past your house after running 19 miles. Around mile 22, I got my second wind and starting feeling good again. I wound up running 7:49 for the last mile. I was shocked by the last mile. I hadn't realized that I picked up the pace. Oh, and my average heart rate...138.

Once I finished, I drank some water, ate a banana, used the foam roller, and took an ice bath. I wasn't too stiff for the rest of the day, but I'm a bit sore now. My goal for this week is to run slower, recover, and not get injured.

I have a question for you, how much (and what) nutrition do you take in during long runs? I drank 20 ounces of water and took 5 gel shots. That gave me 500 calories for a 3 hour, 20 minute run. I think I could have used more water, but that's all I could carry with me...

Marathon Training Week 5 (3/14 - 3/20)
Total Miles: 57.1
Total Time: 7:40
Average Pace: 8:03 min/mile

Marathon Training Week 4 (3/7 - 3/13)
Total Miles: 42
Total Time: 5:51
Average Pace: 8:21 min/mile

Marathon Training Week 3 (2/28 - 3/6)
Total Miles: 52.2
Total Time: 7:17
Average Pace: 8:22 min/mile

Marathon Training Week 2 (2/21 - 2/27)
Total Miles: 50.25
Total Time: 7:15
Average Pace: 8:39 min/mile

Marathon Training Week 1 (2/14 - 2/20)
Total Miles: 50
Total Time: 6:40
Average Pace: 8:00 min/mile

Where have all my toenails gone?

Yeah, yeah, super gross. I don't generally think about my toes. Really, it's just best if I ignore them. Yesterday, however, I was in the locker room and I overheard a group of ladies talking about their toenails. You know, how awful they were, blah, blah, blah. Just from the context of the conversation, I was able to glean that they have never actually seen toenails like mine. Sigh. (They clearly never run either.)

Of course, then I started thinking about my poor sorry toes and their nails. My nails are just awful. At any given time, I can be missing six nails (that includes my big toes). It's always the same six nails too. Besides just your typical running trauma, it's also likely that a few of those nails have a fungus because some of them grow funny. They don't look like the pictures I've seen of nail fungus, but something fishy is definitely going on. (And no, I'm not going to post any pictures of my toes, it just wouldn't be right.) I've been waiting to go to the doctor because it wasn't until I was pregnant that I realized a few of the nails might have a fungus. So classy, right? And now I'm breastfeeding, so I'm still waiting on that doctor visit. Sometimes I try odd things like soaking them in vinegar. It's one of those home remedies I've read about on the Internet. I don't think it helps. It smells ripe though. I've also tried some over the counter antifungus liquids, but they don't seem to do anything either.

Other than my toes and their funky nails my feet don't really look all that bad. My skin looks normal and everything. My toes though, they sort of look like someone took a mallet to them. Oh well...

In other news, only 7 weeks until the Providence marathon! How did training go last week? I took it easy. I did a few marathon pace runs, which were uneventful. I did a 12 miler, which seemed downright short after the previous week's long run. My total mileage for the week fell a bit short though. I wound up with 42 miles in four days. I took 3 days off. I meant to take 2 days off, but was feeling lazy and tired on the 3rd and decided to take another day. I don't regret taking the time off. I've been tired. My runs this week have been better and I have another long run planned for Saturday! I'm planning on running for 3 hours and 20 minutes. Good times, good times...

Marathon Training Week 4 (3/7 - 3/13)
Total Miles: 42
Total Time: 5:51
Average Pace: 8:21 min/mile

Marathon Training Week 3 (2/28 - 3/6)
Total Miles: 52.2
Total Time: 7:17
Average Pace: 8:22 min/mile

Marathon Training Week 2 (2/21 - 2/27)
Total Miles: 50.25
Total Time: 7:15
Average Pace: 8:39 min/mile

Marathon Training Week 1 (2/14 - 2/20)
Total Miles: 50
Total Time: 6:40
Average Pace: 8:00 min/mile

8 weeks until Providence: the good, the bad, the ugly

The Good
I had a great long run this weekend. I was running for time, rather than distance. Three hours of time to be exact, and wound up covering 21.5 miles (8:22 average pace). I ran the last five miles at marathon pace (8:00), and my average heart rate was 138. My legs were stiff when I finished, but I used the foam roller and took an ice bath, and wasn't sore the next day. I also managed to practice taking in nutrition. I'm simply awful when it comes to making sure I take in enough fluids and such while I run. During the run, I drank 25 ounces of water and sucked down 4 gu packets. My pee wasn't particularly concentrated the rest of the day, so I'm giving myself a thumbs up in the hydration camp. I also had two marathon pace runs during the week. One on the treadmill and one outside. For both, my average heart rate was 136. I've also started running at a 1% incline on the treadmill. At first, it felt hard, but I don't even notice it now.

The Bad
I'm beginning to realize why I generally run too hard. My heart rate is low. From a cardio perspective, I don't feel like I'm working hard at all. The rest of my body, however, is tired. I don't feel like I'm running all that fast, but my legs are tired. Actually, all of me is tired. I'm sure some of that is having a 6 month old in the house. Last night, for example, she was up every 2 hours. Nothing serious. I'm sure it's just her teething or getting ready to meet some milestone, but it puts a damper on my sleep. I don't think it's just having a baby around though. I have to wonder if my body is a bit worn out from the running I did in college. Because my legs are feeling shot, I skipped the tempo run this week...

The Ugly
I absolutely love running. That's why I do it. I don't really see the point otherwise. I didn't love my long run this weekend, and that makes me nervous. Somewhere around 2 hours and 20 minutes, I was thinking, "hmmm, three hours seems a little excessive, this isn't as much fun as I imagined." I know we all feel like that from time to time, but I don't want running to become a chore (because then it would completely defeat the purpose for me). Hopefully it's just that I'm running more miles recently, taking care of a baby, and yada yada yada. Does running ever feel like a chore to you? How do you get out of your funk?

Marathon Training Week 3 (2/28 - 3/6)
Total Miles: 52.2
Total Time: 7:17
Average Pace: 8:22 min/mile

Marathon Training Week 2 (2/21 - 2/27)
Total Miles: 50.25
Total Time: 7:15
Average Pace: 8:39 min/mile

Marathon Training Week 1 (2/14 - 2/20)
Total Miles: 50
Total Time: 6:40
Average Pace: 8:00 min/mile