Using your iPod for Interval Sessions

Preparations

1. Get Audacity (version 1.3 - might still be in beta, but has been working great for me) and install the LAME encoder for MP3s (instructions).
   
2. Record some soundbites ("Four minutes hard", "One minute easy", "End of session" etc.). A good tutorial on recording and arranging tracks can be found here.
   
3. Build "blocks" - arrange the individual soundbites on the timeline so you have one interval ("4 Min hard" - "one more minute" - "one minute easy")
   
4. Build "sessions" - copy the individual blocks as needed (so you end up with 8* (4Min hard - 1 Min easy)) - make sure to finish with a soundbite "end of session"
   

Set up a session

1. Pick a podcast or music as backdrop and import to Audacity (if using music, arrange the individual titles into a timeline and "compress" the titles into a single track)
   
2. Add the session you want to do and position it on the timeline as required (allowing time for warmup etc.)
   
3. Use the "AutoDuck" feature to lower the volume of the podcast so you can properly hear your instructions (this is a new feature of audacity 1.3)
   
4. Export the session from Audacity, transfer to your iPod
5. Enjoy doing a hard session!
   

Intervals with an iPod

Like a lot of runners, I really like my iPod. I've been having mine for more than two years, and it's still working great. Usually, I like to listen to a mix of music and podcasts.

One thing I've downloaded (well, bought from iTunes) is one of the Nike Sport Music workouts. You get a session of about 45 minutes duration with motivating music and a speaker telling you what to do. The choice of music is up to debate, but I really liked the idea of being able to do an interval session wherever I go. (Doing one on the track is usually a logistical nightmare for me.) Of course, you don't know exactly how fast you are going (unless you have a GPS device, but that's another issue), but an interval session (even by feel) is a great way to add some spice to your training.

Having done the Nike session a couple of times, I got a bit sick of the music and also wanted to add a different structure to it. So I've started to make my own interval sessions .. using only free software and a cheapo headset that I had lying around for the occasional skype call. It's really been helpful in adding a challenging interval session to my program.

I've written a post describing what to do to make one on your own. Let me know what you think of how I can improve the instructions.

Race went okay

My half-marathon race today went okay.

Yesterday, I went for an easy 30 minue run and was still feeling very flat. So I knew that I couldn't expect any miracles today (such as my first sub-1:30h). Also, tonight we switched to daylight savings time, and we went to a concert last night so I knew I wouldn't get much sleep. I was still hoping I could get close to my PR of 1.31.xx (but didn't want to jinx it by looking up the exact time).

Felt okay when warming up, and the first few k's were okay at about 4.15 min/k pace (on track for a PR). But then I quickly slowed a bit down to between 4.20 and 4.30 per k. I was still hoping to make up some ground in the second half, but I just didn't have the freshness .. whenever I wanted to go a bit faster to run up to someone or run with someone overtaking me, I just couldn't. Instead I slowed a bit down (second half was a minute slower than the first) and finished with a 1:34:09.

Based on how I was feeling the last few days, I'm okay with the result. I just wasn't fresh enough for the faster times I was hoping for. Hopefully, I'll recover a bit faster from this race and manage to get another solid block of training in.

Hoping to recover in time for Sunday

Was so tired last night, I was running around like a zombie and watched TV for way too long (switching channels every few seconds because I was so tired and bored). Jeez. :-(

Didn't do any run training today, but went to our usual Friday afternoon strength and conditioning session with lots of drills and fun running. Felt okay, but still quite tired. Get to sleep in tomorrow, so that'll help. I think I'll be okay for Sunday, but didn't get the volume in I would have liked. But recovery is priority now, I can start worrying about Rennsteiglauf in May after March is over.

Still tired

Took a few easy days after my race on Sunday, but I'm still pooped. Not really much to do at work, but when I came home today, I wasn't very motivated for my planned long run. In addition my wife is sick, so I also had to take care of her for a bit longer than on a regular Thursday (when she's usually off to choir practice). Finally got myself going, but bagged the run pretty quickly. Instead of the planned 28k I just went 7k and was walking parts.

I'll try to get some sleep tomorrow, hopefully I'll be a bit better. Want to do another race on Sunday (a fast half-marathon), but right now I'm not that optimistic.

About this blog

I think it's time to put down some thoughts on what this blog is about ...

• My training
  This is the main purpose .. an expanded version of my training log .. what sessions have I beed doing, and what are the thoughts I had. Plans, sessions, races .. anything relating to training and racing endurance events. Just dumping ... ;-)
  
• Useful training tips
  There may be a thing or two that I think might be useful for other people. Over time, I hope can add some value here ..
• "Anything else that happens to be on my mind"
  (a quote from NigelRunner over at Running From the Reaper)

I hope that you find this interesting and useful .. let me know what you think!

Great race .. didn't think I could run that fast!

Today's race went great. I finished with a new course PR of 2.19.35, almost 30 seconds faster than last year. As I indicated in my race predictions yesterday, I am very happy with the time in general and with the fact that I was able to run that fast with all the training in my legs and almost no freshening up.

My legs felt great right from the start. I was cranking out 5ks between 23.30 and 24 minutes. Between 15k and 20k I even ran a sub-23. When I got to the bridge, I felt a bit flat anfd thought I had overpaced. But then I was able to run strong for the rest of the course. But it took me to 27k to know I could PR and the rest had to be raced all out to make it. Felt great to give all and get the PR!!!

Thoughts about tomorrow's race

Had a pretty busy day and don't have much time to write. So just some thoughts for tomorrow ...

The race is the Hochbrückenlauf in Kiel. It's one of the nicer runs in the spring. They have a short (16k) and a long version (29,8k). It's a great race to test one's fitness for an upcoming spring race. Usually the race is just around the time spring starts. We've had occasions with some snow left, but usually it is one of the first nice spring days - sunny, but still quite cold.

The first part of the race is relatively "boring", quite flat (except for one bridge) through nice country side. Between 15k and 21k the course is totally flat along the Nord-Ostsee-Kanal (Kiel Canal). The rest of the course is a blast: The 23k mark is under this bridge:
The 24k mark is right on top! It's pretty steep - hard to guess, but I'd say more than 5% average. It's probably the hardest "hill" of any running event in Northern Germany. The rest of the course is quite undulating through a nice green forest. A killer run! If you want to test your form for a spring marathon, I suggest to run marathon pace till you hit the bridge, then see if you can hold the pace (good form) or get a bit faster (even better!). As typical with endurance events, with proper pacing you'll overtake a lot of people towards the end.

I've run this race around five times. My best time was last year's 2:20:xx while preparing for my marathon PR. As I'm training this year for an ultra marathon (Rennsteiglauf, 73k) I've done quite some training, but more focused on distance than speed. Also, I've done a long run on Friday, so I don't think I'll be able to get close this year. I'll be happy to run under 5 minute pace, so another under 2:29 will be okay. I hope to be able to run under 2:25, but I don't know what speed my legs will have. I think I'll have a pretty good idea after 5k, but I just don't know what will be possible. At least I'm confident that I won't have a problem to finish ...

Wish me luck .. no, luck's got nothing to do with it.

Excellent long run

Had a good long run today - 28,3k in just a bit under 2.40h.

I've come to believe that most of what makes these runs so difficult is in your mind. You have to be ready to "slog it out" for a few hours and behave acccordingly. So taking things easy at first, walking some of the hills in between, taking a sip from my camelbak here and there, eating a bit and so on. Even managed to crank out almost marathon pace towards the end without even trying hard. Really good, plus no heavy legs. I feel pretty good for "Hochbrückenlauf" on Sunday. Iäll write a bit more about the race if I find the time tomorrow.

Only thing that has been a bit annoying is that my Polar HRM seems to be going wild. Probably the battery in the HR strap is running low, maybe I should just replace it. Anyone know how to check it other than sending it in?

Easy evening run .. now for a long run

Just ran easy last evening for 30 minutes. I was pretty pooped after work (had a big workshop and I had to do some presentation).
Today I have my home office day, and hope to be able to get a 28k (2:40h) run in. Weather looks great - it was freezing tonight, but now the sun has come out. My cold has still not gone completely, I hope it's not an issue.

Nice Tempo Run

Today, I went for my "classic" Tuesday evening tempo run. It's almost 14k, which currently takes me between 1h15 and 1h20 and includes 8*4 faster minutes with one minute recoveries. The faster sections are done by feel, probably around half marathon pace. Recovery is a short walk to catch my breath and then an easy jog to get back to moving.

The way I do this is with the help of my iPod. On almost every run I listen to some music and a lot of podcasts. As IMTalk comes out on Tuesday morning my time, this is the one I usually listen to on Tuesday evenings. Using Audacity, I overlay the podcast with some interval instructions like "4 minutes hard", "one more minute", "one minute easy" and so on. With the new "AutoDuck" feature, this works really well. (Let me know in the comments if I should add some more info.)

The run went pretty well. I was quite exhausted at the end, but pushed it a bit in the last two harder sections. Quite happy with the run.

Tomorrow, I'll take a day off running (family day), Thursday will be another easy day. Friday I want to do a 28k run, Saturday easy, then there is a race on Sunday (almost 30k) that I want to run at about marathon pace. Starting to get a bit anxious ...

Easy Jog

Just went for an easy 42Min jog. Felt pretty bad all day with my runny nose, but as usual I felt better while being out running. It was clear wheather and getting a bit cold, but spring is still in the air.
I'm a bit apprehensive of tomorrows "Tempo Run", but I should be okay.

Training with a cold

This weekend my training went okay. I wanted to do a long run on Friday but felt weak with an upcoming cold so I decided to just run 45 minutes and take a nap instead. On Saturday I felt a bit better, but it took some effort to get started. Ran for a solid three hours without too many problems. On Sunday I decided to take things easy again and just ran for another 50 minutes with some strides. I feel a bit hot and cold, hopefully I'll be better tomorrow. Hope to be able to run a good race next Sunday!