Training- Interval timing?

[kimara]

I am new to running. I will walk/run or run/walk the half in January. After being on the boards, I am looking into interval running for my long runs/walks. What do you use for a timer? Just a wrist watch? Do you feel like you are constantly starring at it?
It looks like a great thing to try, but I'm not sure about the logistics on timing
(Thanks much for all the great information you all share)

 

[cewait]

several options. One of today's better choices would be a Garmin 205 or 305 GPS device. Behind all the screens you can easily set up an interval timer on the device. So if you need a 4:1 interval just plug that it. At the start you would need to start the timer and you are good to go. The big catch with the Garmin is that you must plug in the number of intervals to run. Most folks who use e the Garmin in this mode for run/walk intervals would plug in a number higher than they know they need. It is limited to 99 intervals...
The great benefit of having a Garmin is you know pace, distance and time since you crossed the line. You can put average pace in (ie sweep avoidance) as well as several other indicators. Once you get far enough into training, you could determine how far you individual intervals take you and then set the Garmin for laps of that distance.

Another choice is a sport watch like the Timex Ironman 100 lap watch. There are several makes and models I just used to own the Timex. When shopping for a sport watch you are looking for multiple continuous countdown timer in the watch specification. On the Timex you can set up to four timers. You would use two. Setting the first timer to 4 minute (or your run time) and the second to 1 minute your walk time. Once started the watch will beep at 4 and 1 minute intervals until you turn it off.

 

[FFigawi]

I definitely agree with Charles on the Garmin suggestion. They're so much more than just a way to track pace and mileage. If you don't want to spend that much money, Soleus also makes a really nice sports watch that has multiple timers, including one you can set to run/walk intervals.

 

[wdwprncess77]

Hi There - I am a run/walker. I belong to a Galloway group here in NYC and really learned to love running so much more now that I have my walk breaks included.

I have a Garmin 305 as mentioned above. Yes, I love it. But as was mentioned, the lap thing is kind of irritating. It takes me longer than 99 laps to run a half marathon so I have to watch it towards the end and start the watch over again. The other thing that I'm not sure you can do (I may not have figured it out) is that i can't find a place to see my avg pace and mileage while doing the intervals. Seems like it's either one or the other. If anyone knows how to set it, please chime in. I'd be eternally grateful.

If you run with an Ipod Touch or an Iphone I use an app called ItGo. It's an interval trainer that you can input your music and set you intervals. It will tell you when to run and walk. You can choose from either a series of beeps or an actual voice that says slow or fast so you know when to start your running or walking.

There's a run walk vibrating timer on the galloway website for around $20. It's not a watch but I think it can be hooked on to a belt and you can set it to vibrate which is kind of cool.

Whatever you decide Best of luck to you!!!!

 

[kimara]

Thanks SO much to each of you for your quick and helpful responses. I think I will get the Garmin 205 but I may wait a paycheck or two before purchasing. When reading through threads I have heard so many of you say great things about the Garmin, I know I can't go wrong with it

Additional interval run/walk question...
Do you do the run/walk just on your long days and then on your short days run the whole time, or do you run/walk on your long and short days?

Thank you again for sharing your knowledge with me

 

[johde]

He there, I also use the garmin 305 for my walk/run intervals. Thanks for the topic, I didn't know about the 99 lap limit. I'm currently using an advanced workout where I walk 3/run 1 (slow) for about 6-8 repeats then walk 3/run 1 (Moderate) for probably 20 repeats. Finally walk 3/run 1 (no goal pace). Based on my goal time of 3:15 I will probably use 95 laps. If I finish a few run laps early to walk through water stops, I could easily bump into the limit as well. What happens on the 100's lap?

Jane- what I do is put overall Time/Dist./average pace on screen 1. Lap time/lap Dist. /lap pace on screen 2. Lap pace is the average pace over the current lap. On screen 3, I put misc. information Time of day/HR Zone/Last Lap Pace etc. I also set my watch to auto rotate between the screens.

Thanks again for the information. I might need to test it out things on next weeks 10 mile long workout.

 

[wdwprncess77]

Jeremy - that sounds amazing. I'm going to have to figure out how to do that. It sounds so complicated (and I'm a pretty techy person). You may have just made my day though.

In reference to the 99 laps, I actually only went over by 2 laps in my last half and I walked the last three miles with an injury. So there probably won't be a problem with the 99 laps after all.

As for long/short runs, I do all my runs using the run/walk method. I found that on my short runs i was able to keep the method up and because they were short, I could go faster and train for a little speed. So I prefer this method all the time. However, I think it's a preference thing.

 

[johde]

I use Garmin training center to setup my advanced workouts it's actually fairly easy there. My biggest fear in this half is running too fast in the beginning. I'm hoping the advanced workout with help slow me down. Infact, I testing out the 99 lap limit as I'm typing. I've set the watch for 97 :10 lap. A lap until 'lap key' pressed. Then several 1:00 laps. 36 laps down. I'll post again when it's done.

ETA:

It just finished and did 104 laps without a problem. So, It would appear that 99 is the limit on repeats not laps. If you want more than that, you can set up an advanced workout and possibly go to the 1000 lap memory limit.

 

[jenelope]

I also do the run/walk intervals on my short runs. I like to mix in speed and hill stuff and try out different intervals on my shorter runs.

I like to listen to my iPod when I run, and I don't have a Garmin or any other interval timer, so I took a home-grown approach. I used Audacity to make custom running tracks and added a chime at my intervals. It's not exactly simple, but it is cheap and effective. The only trouble I have is that I can't alter my intervals without changing the track in Audacity, re-saving the file as an MP3 and then reimporting it into iTunes. Right now, I just have one big, hour-long track with 2:1 interval chimes, but this weekend I'm breaking it out into several half-hour themed tracks ("classic," "happy," "mellow," etc.). I think I might also make some with different intervals so that I can experiment.

 

[cewait]

Thanks SO much to each of you for your quick and helpful responses. I think I will get the Garmin 205 but I may wait a paycheck or two before purchasing. When reading through threads I have heard so many of you say great things about the Garmin, I know I can't go wrong with it

Additional interval run/walk question...
Do you do the run/walk just on your long days and then on your short days run the whole time, or do you run/walk on your long and short days?

Thank you again for sharing your knowledge with me

As a relatively new runner, I would keep to the run walk intervals on weekdays. You may want to play with the intervals on weekdays. Weekday runs should be used for things like speed work and hill work. Try running from one street light to the next at a pace where you could barely say 2-4 words per breath. Then walk between the next two and repeat. Not exactly the same intervals for you long runs but an effective speed workout session.

He there, I also use the garmin 305 for my walk/run intervals. Thanks for the topic, I didn't know about the 99 lap limit. I'm currently using an advanced workout where I walk 3/run 1 (slow) for about 6-8 repeats then walk 3/run 1 (Moderate) for probably 20 repeats. Finally walk 3/run 1 (no goal pace). Based on my goal time of 3:15 I will probably use 95 laps. If I finish a few run laps early to walk through water stops, I could easily bump into the limit as well. What happens on the 100's lap?

Jane- what I do is put overall Time/Dist./average pace on screen 1. Lap time/lap Dist. /lap pace on screen 2. Lap pace is the average pace over the current lap. On screen 3, I put misc. information Time of day/HR Zone/Last Lap Pace etc. I also set my watch to auto rotate between the screens.

Thanks again for the information. I might need to test it out things on next weeks 10 mile long workout.

It’s an interval limit. Laps without the interval timer can go forever. As far as what happens at 99 intervals, the timer stops. You will need to recognize that and restart the interval time again. It will require going through all steps originally required to start the interval timer. Note when you are performing intervals it adds a fourth screen to the watch while the intervals are going. You can always, and should flip to the interval timer on occasion (I am not sure but the auto rotate may take you through the interval screen) to see how many laps remain.
Frankly, as you near the race I would look to determine how far each interval takes you. Then ‘custom’ program in the distance. Note that you will need to keep yourself honest and have to restart the run at a minute, or what every your walk interval is.

I use Garmin training center to setup my advanced workouts it's actually fairly easy there. My biggest fear in this half is running too fast in the beginning. I'm hoping the advanced workout with help slow me down. Infact, I testing out the 99 lap limit as I'm typing. I've set the watch for 97 :10 lap. A lap until 'lap key' pressed. Then several 1:00 laps. 36 laps down. I'll post again when it's done.

ETA:

It just finished and did 104 laps without a problem. So, It would appear that 99 is the limit on repeats not laps. If you want more than that, you can set up an advanced workout and possibly go to the 1000 lap memory limit.

It’s an interval limit…. The interval count must be programmed in and is limited to 99, unless the firmware has been revised.

 

[dislvr74]

I also use the homegrown approach mentioned above and insert dings into my music. I use a 1:1 interval pattern and was driving myself crazy looking at my watch. I don't like to use a timer because who wants to be running next to that person with a watch beeping every minute?! I like the Galloway timer because it vibrates, but I can't feel it unless I am holding it in my hand. That's fine for a few miles, but not 13.1! I posted instructions about inserting dings into music here http://www.disboards.com/showthread.php?t=2397466.

 

[cewait]

I also use the homegrown approach mentioned above and insert dings into my music. I use a 1:1 interval pattern and was driving myself crazy looking at my watch. I don't like to use a timer because who wants to be running next to that person with a watch beeping every minute?! I like the Galloway timer because it vibrates, but I can't feel it unless I am holding it in my hand. That's fine for a few miles, but not 13.1! I posted instructions about inserting dings into music here http://www.disboards.com/showthread.php?t=2397466.

The bigger question is wouldn't a 1:1 timer beep drive you crzy

Smart move about not holding onto something for a half....it will create a small amount of stress in the hand which will eventually migrate up the arm into the neck.

Many ways to skin the cat with this one.

 

[wdwprncess77]

Jeremy - I don't know what to say. I had no idea that my Garmin had another main screen or that it would rotate through them. I played around with it last night and was able to finally get it set up to scroll and give me the info I want. Thank you so much!!!!!

 

[johde]

Jane - No Problem. If you don't like the auto rotate feature you can press the up and down arrows on the right hand side to switch between screens.

Charles - You are right and I should have been more precise in my description. 99 repetitions is the limit of the interval timer. Above that, you neet to set up an advanced workout to do your interval workout. I've wanted to set up speed ranges to keep me from going too fast, so I haven't used interval workouts in ages.

 

[wdwprncess77]

Jane - No Problem. If you don't like the auto rotate feature you can press the up and down arrows on the right hand side to switch between screens.

And now even more wisdom. You are like a Garmin Genius. Now if only I could get this Garmin to run for me....that would really be amazing.

 

[airtime247]

You are limited to 99 intervals but can repeat these sets. I've never tried to do it on my 305 itself but in the Garmin Training Center software, I've set up workouts that go well over 99.

For example, when I ran my first marathon, I wanted to run 4:1 for the first two hours (repeat 4:1 24 times) and then do 3:2 the remainder so 99 times.

I just tested it and did three sets of 99 one-second intervals. The beep drove me nuts for a few minutes but I confirmed you can go well over 99 by doing it this way.

In the Garmin software click on the Workouts tab. Go to Edit...New Workout. Click the ++ button called New Step With Repetition. Use the single + button for the individual steps within each set. Your workout would look like:

1. Repeat the steps below 99 times:
1.1 Go for 00:04:00.
1.2 Go for 00:01:00.
2. Repeat the steps below 99 times:
2.1 Go for 00:04:00.
2.2 Go for 00:01:00.
3. Repeat the steps below 99 times:
3.1 Go for 00:04:00.
3.2 Go for 00:01:00.
4. Repeat the steps below 99 times:
4.1 Go for 00:04:00.
4.2 Go for 00:01:00.
and so on...

-steve

 

[cewait]

Thanks steve, learn something new every day. I never thought of creating a workout in the Garmin Center. I create courses in GC all the time and upload, but have always loaded workouts manually on the unit.

This is so much simpler

 

[johde]

You could set it up even quicker by doing nested loops like the following.

1. Repeat the steps below 4 times:
1.1 Repeat the steps below 99 times:
1.1.1 Go for 00:04:00.
1.1.2 Go for 00:01:00.

The display looks strange when you get to the end of the inner loop It goes from 99 of 99 ; 2 of 4 ; 2 of 99 ; 3 of 99 etc.

 

[kimara]

Thanks to all your advice--I asked for a Garmin 305 and Santa delivered!!

Now, it is charging for 3 hours as directed. So I have 3 hours to figure out how to use it

I 'm reading the book, then i will re-read through your advice in this thread.
Thanks again for the great idea.
I have exactly 2 weeks to get really good at using it before the half-marathon so I won't have to use my headphones & music.

Any advice is appreciated--I'm so excited!!!

 

[deleckidesign]

This is a silly question, but is the 305 quite large on the wrist - it looks like it. I have very small wrists...what's the difference between the Garmin 205 and 305 and would the 205 fit better on my wrist?