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1998 Forum Archive - RunCoach A

RunCoach Forums 1998 Archive - RunCoach A

RunCoach Beta

From: John Meacham
Category: General
Date: 3/14/98
Time: 4:26:11 PM
Remote Name: 203.59.55.91

Comments

About time I to post to this list.

An informal review of runcoach.

Hi I am John from Westminster Calif. in the USA.. I have been using the DOS ver of runcoach for a few years. Tried the windows ver. but found it to buggy to use and it seemed to be more of a running log than a training plan builder.

I tried the new Beta ver of runcoach last night. Wow it's going to work great! The running log and the coaching functions are integrated. Your planned runs are shown at the bottom of the window when you go from day to day, your actual runs are shown in the calendar fields. It can graph both your planed and actual runs side by side. It has a few rough edges but It seems to work OK. I am saving my work every few minuets since I have had a couple of lockups. I have turned on daily reporting and turned off monthly total. The daily window now shows the m/m for each day as I move from day to day. I have to turn hints off since they cover the status window at the bottom. Also the design of the database and entry forms is going to go a long way to make it easy to use and add new features. /

All and All a great improvement over the earlier windows ver. Like the DOS ver it's a bit buggy but one great software program that will help both beginning and experienced runners. Also like the DOS ver the logic in the coaching functions is fist rate it builds a realistic running program that will let you know if your goal is hopeless. What attracted me to Runcoach was the coaching program now with it integrated with a functional running log this is a fist class all in one program that every runner should try.

Looking forward to the released ver of Runcoach.

John Meacham Jmeacham@hwfoods.com

http://www.geocities.com/Sunsetstrip/1024

Re: RunCoach Beta

From: Michael Conley
Category: General
Date: 3/14/98
Time: 4:29:11 PM
Remote Name: 203.59.55.91

Comments

John,

I liked the program too. But the coaching will not allow the loading past races to get a benchmark on you running ability...or am I missing something. Thanks for any help.

Keep Running!!!

Michael G. Conley

Re: RunCoach Beta

From: John Meacham
Category: General
Date: 3/14/98
Time: 4:32:08 PM
Remote Name: 203.59.55.91

Comments

Hi Michael, and the list

Add your races to the PB table. I may be wrong (Paul can help us with this) but I believe it uses the races in the PB table to determine your running ability. In the DOS ver the PB times were part of first input screen. Now it's a table. It also looks like you can log all your races in the PR table, there is a check box for PR true/false. I like how the table moves the races around to sort on distance and It logs the real distance of races if your enter 26 miles it put in the real distance "26 Miles 352 yards". It even did a 50K logging "31 Miles 132 yards".

Got to Run John

Re: RunCoach Beta

From: Paul Shields
Category: General
Date: 3/14/98
Time: 4:42:05 PM
Remote Name: 203.59.55.91

Comments

Michael,

The coaching function within RunCoach takes into account of past performance via the Pb's that you enter. Go to the Pb Tab and enter some race results for one or more of the following distances 5k, 10k half or marathon. Then go to the "Plan a Program" screen and you should see RunCoach's estimate of your current ability at the goal distance you have entered. When you change a Pb your current ability will change.

Hope the above helps,

Paul

Re: RunCoach Beta

From: v.j. niemwyer
Category: General
Date: 3/14/98
Time: 4:44:29 PM
Remote Name: 203.59.55.91

Comments

I purchased Running Coach a few months ago and find it somewhat usless.

I been running for 20 years and have logs since I began. Ran many 5K to 15K races. Recently, I purchased a treadmill with the Polar Heart Monitor built in and also have a Polar for my 5K hilly runs on a nearby trail. On my treadmill runs, I do splits and runs after a 10 min warmup and cross train with weights 5 days a week.

How do I enter this data into Pccoach??? I can see how to enter Race data but not the above

Re: RunCoach Beta

From: Paul Shields
Category: General
Date: 3/14/98
Time: 4:48:09 PM
Remote Name: 203.59.55.91

Comments

Hi all,

V.j. is correct. The versions of RunCoach before the beta 1 release were essentially useless as diaries. Beta 1 however has a fully funtioning diary that can easily input the type of workout that v.j. suggests. In fact it is one of the few products that could deal with these workouts.

To see how it is done do the following:

1) Start the beta 1 version and switch to the Example user in the 'General' tab

2) Select Tuesday Feb 17 1998

3) Select the 'Runs' tab

4) Click the details key Here you will see an interval workout that starts with a 10 minute warm-up followed by 8x400m intervals where both the work and rest times are measured.

You could even record individual pulse times (Hi Ave Lo) for each interval.

This is not all. Once this data is entered you can analyse it in several ways. From the graphical analysis section you can get average pace(time or distance) for the whole session including warm-ups. The average pace(time or distance) for just the intervals (the work periods) and the pace(time or distance) of the fastest interval. You could even select just 400m intervals and track your fastest pace over a year.

RunCoach is designed to primariy deal with running workouts however it is possible just to record a training time and the type of workout if you wanted to record and analyse v.j.'s weight workouts.

Hope the above helps.

Paul

Re: RunCoach Beta

From: Michael Conley
Category: General
Date: 3/14/98
Time: 4:51:18 PM
Remote Name: 203.59.55.91

Comments

Thanks Paul. It works.

There is a problem in the planner. On the long runs on the speed phase of the plan the pace displayes a 5m 49s for 22mile. The overall time is correct at 2h 51m. The print out is consistant 7m49s for 22 miles = 2h51m.

I'm glad I saw the printout was 7m 79s as I don't think I can run a 5m 49s pace for 22 miles.

Cheers!!

Michael G. Conley mconley@ghg.net

Re: RunCoach Beta

From: Paul Shields
Category: General
Date: 3/14/98
Time: 4:54:18 PM
Remote Name: 203.59.55.91

Comments

Hi all,

The problem you mentioned is a known bug in the beta1a release. The pace display on Sunday duplicates the pace on Tuesday, whatever that may be.

This has been fixed for the beta1b release which will be up on the server in a few days. The printout as you mentioned doesn't have this problem.

Thanks for pointing this out

Regards

Paul

Re: RunCoach Beta

From: Cynthia Thompson
Category: General
Date: 3/14/98
Time: 4:56:23 PM
Remote Name: 203.59.55.91

Comments

<< I tried the new Beta ver of runcoach last night. Wow it's going to work great! The running log and the coaching functions are integrated. Y >>

Thank you for the insight.!! I look forward to using it.

Cynthia


Starting a Discussion Database

From: Paul Shields
Category: Admin
Date: 3/14/98
Time: 4:58:39 PM
Remote Name: 203.59.55.91

Comments

Hi,

I have recently changed the ISP for the sportscoach domain. The new ISP has 100Mbit link out of Australia verses the 8Mbit link the original one had. Hopefully this should help with download speeds. During this change there was some confusion with the mailing list. I hope that I have caught all of the messages that have been sent and re-sent them to the list (with some names re-arranged). I apologise for the inconvenience.

The list comprises of some people who have purchased RunCoach and others who are just interested in seeing how it develops. This may not suit everybody. Some people may want detailed discussions about RunCoach whilst others may just want to be notified about upcoming releases. In order to cater for this I am thinking of changing to a bulletine board (discussion database) for detailed discussions. This would be accessible through the WebSite. I would combine this with a mailing list that just had announcements. Any feedback on this suggestion would be appreciated.

Finally, to contact me only please use paul.shields@sportscoach.com.au and to contact everybody use runc-l@sportscoach.com.au Appended to every message are details on how to unsubscribe.

All the best with your running,

regards

Paul

Re: Starting a Discussion Database

From: Tom Scanlon
Category: Admin
Date: 3/14/98
Time: 5:01:07 PM
Remote Name: 203.59.55.91

Comments

Paul

Your suggestion for BB and mail list sounds fine to me. Thanks for the feedback on using the program for race walking.

Tom Scanlon wa91@sdcc12.ucsd.edu

Re: Starting a Discussion Database

From: Paul Shields
Category: Admin
Date: 3/14/98
Time: 5:03:31 PM
Remote Name: 203.59.55.91

Comments

Hi,

I have now created a Web based discussion database at the following URL http://www.sportscoach.com.au/runc-l_frm.htm

It has a copy of all of the recent mailing list postings. In can be used by anyone who wants to post a question, query, tip, advice or comment. I will look at it regularly and post answers to any difficult questions! The full text is also searchable to check on answers to previous postings.

In the next 24hours I will switch the mailing list to only allowing posts by myself. It will be used mainly for product anouncements and updates.

I hope that this is to everybodies liking

All the best,

Paul


Convert Pace into Heart Rate???

From: Bernd Korves(UK)
Category: General
Date: 3/14/98
Time: 5:05:43 PM
Remote Name: 203.59.55.91

Comments

Hi,

I've been a casual runner for about 10 years (two 4milers a week). Then I got a standard Polar Hart Rate Monitor for Xmas and that got me started.

Found this software (really good stuff!) and developed a plan to get me to Marathon in 30 weeks. Here is my Problem: RunCoach gives me infos about the pace for my runs (threshold, easy, long run, etc.) but I'm not running on a track (therefore no distance markers). I had to input some very old PBs (5000 & 10000) to give the software something to plan with (very old so I've added a couple of minutes to them). Isn't there a way to convert pace into percentage of maximum hart rate?? Like 72% for the long run, 85% for the threshold, etc??? And, what are the guidelines to test your maximum hart rate? At the moment I'm working with 190bpm (30years old, 6'3'', 88kg).

Any suggestions from a more knowledgeable fellow runner??

Cheers, B.

Re: Convert Pace into Heart Rate???

From: Paul Shields
Category: General
Date: 3/14/98
Time: 5:09:06 PM
Remote Name: 203.59.55.91

Comments

Bernd,

A heart rate monitor is a very useful addition for any self coached runner. It is planned in RunCoach (as you can see in the beta) to provide some heart rate guidelines. Until this happens I can give you some general tips.

Max Heart Rate

There are many simple formulas to determine Max heart rate but they all to a greater or lesser extend predict only for the average. 220 - age is reasonable enough until you can get it tested. A maximal test can be hard going so most people suggest you get supervised. One way of doing it is at an interval session where after warming up you do 2 x 2 min maximal runs with a 1 min rest in between. The max pulse registered on the HRM will be close to your max.

The HRM

It is also important to know your lactate threshold but in the first instance your maximum should be sufficient. Now that you have your maximum how do you use that with the HRM? The best feature in the HRM is the high and low alarms. On an easy or long day set the high alarm and when it goes off slow down. On a hard, threshold or interval day set the low alarm and when it goes off speed up. Let the HRM be your coach.

Intensity

Guidelines for each type of day are quite general but here is a guide.

Easy, Long - 60%-70% MHR

Threshold - 75%-85% MHR

Intervals - 85%-95% MHR work (drop to 70% rest)

Work out the % using the following formula

Pulse = Resting Pulse + % x (MHR - Resting)

The resting pulse is usually taken in the morning after you awaken.

Hope the above helps. Remember to run sometimes without the monitor and just have fun.

Regards

Paul


Beta Revisions

From: Michael Conley
Category: Diary
Date: 3/14/98
Time: 5:10:50 PM
Remote Name: 203.59.55.91

Comments

Paul,

When new revions of "coach" are release, will we lose the data we entered?

Regards, Mike

Re: Beta Revisions

From: Paul Shields
Category: Diary
Date: 3/14/98
Time: 5:15:31 PM
Remote Name: 203.59.55.91

Comments

Mike,

It is my intention to make all data entered from the beta 1 version fully compatible with versions through to the final release.

I am hoping to do this by freezing the database design. If you have a look at the field structure in the 'Edit the database' menu option then you will see that there are some fields that are there to cope with future options.

If I do need to change the database then I intend to include a conversion program with the release.

Hope that helps,

Regards

Paul


RunCoach Ver 1.0 beta 1b Update Release

From: Paul Shields
Category: General
Date: 3/19/98
Time: 10:28:00 PM
Remote Name: 203.59.24.11

Comments

Hi all,

Thanks for all of the feedback about bugs/changes in RunCoach. I have placed a bug release version on the WebSite at this URL:

http:\\www.sportscoach.com.au\RUNC10B1.ZIP

This version addresses the following issues:

Ver 1.0 beta 1a

- fixed decimal separator internationalization problem

- fixed sunday pace same as tuesday pace in program display

- allowed negative temperatures

- fixed user interface at different screen resolutions (esp Large Fonts)

- fixed some 'design a program' errors and GPF's

It should be much more stable than beta 1a. As per normal any feedback (both positive and negative) would be appreciated.

The discussion database has got off to a good start with the opening topics being:

- Adding workouts with multiple splits, times and paces (like an interval session)

- The use of a heart rate monitor (eg what should my pulse be for a long run)

- How to let RunCoach know your current ability

- Will my data have to be re-entered for later releases? (Answer:No)

The URL for the discussion database is

http:\\www.sportscoach.com.au\runcoachdiscus\default.htm

This has changed from the last message so update any bookmarks.

I would still like to hear from more people who currently use a computer diary and would like to import the data into RunCoach. Hopefully the beta 2 release will have the import function enabled for the most popular products.

All the best,

Paul


Registration

From: Bernd Korves
Category: General
Date: 3/20/98
Time: 11:15:07 PM
Remote Name: 147.188.100.198

Comments

Hi, There seems to be a problem with the online registration. I am getting this: "You will not be able to use this Cashlet. It is unable to contact an eVent communications applet."

Any ideas anyone??? :-) Bernd

Re: Registration

From: Paul Shields
Category: Admin
Date: 3/21/98
Time: 2:43:29 PM
Remote Name: 203.59.24.11

Comments

Bernd,

The eVend registration mechanism has given me the most problems! It requires quite specific browsers (Netscape 3, and IE 3.02) as it uses Java to implement the transaction process. I have also had problems transferring it to the new ISP. It does however have the cheapest transaction costs so is the least cost way to purchase RunCoach with a credit card. I have now got it working on the new ISP so if you have the browsers required it should work!!

I am perservering with eVend because they provide a cheap selling mechanism, but I have also made an arrangement with the Public Software Library (PSL). They have significantly higher transaction costs but are a more reliable and broader based service. If you can't get aVend to work then the first suggestion is to get in touch with eVend. They are very helpful. If in the end it doesn't work then there is always PSL to fall back on.

Hope the above helps,

Paul


Gear tab, total distance

From: John Meacham
Category: Diary
Date: 3/21/98
Time: 3:54:12 AM
Remote Name: 198.133.30.42

Comments

Is anyone tracking distance for equipment under the gear tab. The current distance feild can be written into. I can't seem to find a way to make it calculate the actual distance once overwritten. I am using to to track my distance on shoes.

Thanks for any advice John

Re: Gear tab, total distance

From: Paul Shields
Category: Diary
Date: 3/22/98
Time: 2:34:07 PM
Remote Name: 203.59.24.11

Comments

John,

It is a design feature to be able to edit the 'current distance' field. This is to take into account people who start using RunCoach mid way through a piece of gear's life, or purchase a 'used' item. In one of the upcoming beta's I will include a 'recalculate distance' button which will sum the miles from the start date you have entered. Currently you need to do this manually.

Regards

Paul


Documentation & My goal is hopeless what do I do?

From: Jenny Shore
Category: Coach
Date: 3/21/98
Time: 9:13:45 PM
Remote Name: 203.59.24.11

Comments

Hi Paul,

Is there basic documentation available or is that one of the perks I get after buying the software? I tried entering just what I am doing in term of the run. I put in my PRs which included 5K, 10K and 10m times. Then I said what my current longest distance is and the date that I will be doing 13m. The date is fixed because its a race. Then it told me the goal was hopeless:( Instead of telling how long it thought it would take me it told me to push out the date which I don't want. So I know I'm not familiar enough with the software and documentation might keep me from asking basic questions.

Thanks,

Jenny

Re: Documentation & My goal is hopeless what do I do?

From: Paul Shields
Category: Coach
Date: 3/22/98
Time: 3:03:39 PM
Remote Name: 203.59.24.11

Comments

Jenny,

There is only limited documentation available at present. I intend improving on this for the final release. Currently there are three sources of infomation about using the program. Firstly a basic outline to the major menu items is in the read.me file in the RunCoach directory. Secondly each of the major items on a screen have hints connected with them. If you place your cursor over an item and leave it for a second or so then a yellow hint should appear telling you about the item. Thirdly the discussion database at http://www.sportscoach.com.au/runcoachdiscus/default.htm has answers to many questions.

RunCoach is designed to handle the fixed date races as they are the most common form of goal. When it provides you the advice that the race is too close it doesn't mean you have to change the date. It is just a friendly note to let you know that a longer preparation time would enable you to perform better. You can get it to to 'suggest a goal' in the 'Plan a Program' screen. The goal suggested may involve adjustment of both your target time and the race date. If the date is adjusted just shift it back to your actual race. The new target time will still be useable. The normal sequence is to enter your Pb's, then enter your goal details then get RunCoach to 'Suggest a Goal' then adjust any parameters you would like (eg setting the goal race back to the race date) then 'Plan a Program'.

Hope the above helps,

Paul


Multisport Training

From: Jenny Shore
Category: Diary
Date: 3/21/98
Time: 9:17:28 PM
Remote Name: 203.59.24.11

Comments

Paul,

Does the program recognize multisport training? I train 6 days per week for example but I don't run 6 days per week.

Thanks!

Re: Multisport Training

From: Paul Shields
Category: Diary
Date: 3/21/98
Time: 9:22:42 PM
Remote Name: 203.59.24.11

Comments

Jenny,

Currently RunCoach is primarily designed for recording running training. I have made provision in the database to extend this to multisports and plan to do this in the future. Currently you can enter just time workouts(eg Weights, gym, aerobics etc) and RunCoach will record, print and graph them. You can also input sports other than running and create a new Workout Type that describes the sport (eg cycling). This workout type will be printed out so you can identify the different sports. This is the best way of doing it until I put in the multisport input screens.

In terms of "planning a program" you can tell RunCoach to limit your running to only three days per week for instance and even tell it which of the days you can run. It will then generate a running program that could be fitted in with another sport on the other three days. This ability allows other sports to be meshed, without overlapping.

Hope the above helps

Paul


Planning for 2 or more events in the future

From: Mark Myles
Category: Coach
Date: 3/21/98
Time: 9:28:43 PM
Remote Name: 203.59.24.11

Comments

Hi,

I have been trying to plan compound workouts...e.g. planning for a 5k run in the future followed by a marathon later in the year. The program is oblivious to previous training and I have not figured out a good way to trick it. Another good example is that last fall I was going to target another marathon after getting into pretty good shape. I wanted to design a short term fallback plan for a marathon approximately two months later but the program would not recognize my previous 10 months of training. I guess I could have changed the system date back 10 months. It turned out to be all for naught after the stress fracture though.

That is my two cents worth...Thanks...

Mark

Re: Planning for 2 or more events in the future

From: Paul Shields
Category: Coach
Date: 3/21/98
Time: 9:32:41 PM
Remote Name: 203.59.24.11

Comments

Mark,

The 16 bit version only allows planning for an event 1 year 3 months into the future. I will be rectifying this in Ver 2.0 which will be 32bit. This limit is difficult to get around in 16bit programs as the prolog AI logic uses recursive stack calls.

The next issue is the design. RunCoach is primarily designed around training for a single event rather than developing a program for a season, or a multi-event schedule. After saying this however it is very easy to substitute a race for any day that RunCoach schedules a threshold run. Some people even race every week and use the week-end race as their threshold run. This is not optimum for best performance in each race but it is a lifestyle choice.

To get around some of these problems you can alter the system date and design two programs. One leading up to your interim race and another starting from there for the marathon. RunCoach will quite happily store both of these programs and you can easily swap between them. I will be adding a start date change button to the "Design a Program" screen for the next beta so you won't have to change the system clock.

RunCoach bases its training recommendations on your Pb's. If you change these then the recommendations will change. As you improve or change your base ability you might want to adjust these.

Hope the above helps,

Paul


How do I create a training schedule (plan)

From: Peter Wignall
Category: Coach
Date: 3/23/98
Time: 10:48:21 PM
Remote Name: 203.59.24.11

Comments

Paul,

Could explain how the coaching panel works. I put in my goal to run a 10k race in November in 43mins. I also put in my PB's with my fastest 10k of 37mins.

I have done athletics coaching training courses at the lower level. The planned programme with all of the different stages looks good.

Peter

Re: How do I create a training schedule (plan)

From: Paul Shields
Category: Coach
Date: 3/23/98
Time: 10:54:16 PM
Remote Name: 203.59.24.11

Comments

Peter,

Here is the long version to how you go about planning a program. The short version is just enter your Pb's, enter your goal race, and then click 'Plan a Program'.

1) RunCoach uses the Pb's you enter to determine what your current ability is. If these Pb's are a few years old then it adjusts your ability accordingly. It also adjusts them depending on age and when they were done. If you know better than RunCoach what your current ability is then change the Pb accordingly and put a recent date. (Just for the Plan a Program stage - you can reset your Pb's afterward).

2) Select the 'Plan a Program' screen. The first thing you should do is to enter your goal distance. Either press return or move the cursor out of the field. Have a look at you current ability for that distance and see if it makes sense. If not then go back into the Pb screen and adjust accordingly.

3) Once you are happy with RunCoach's prediction of your current ability then click 'Suggest a Goal'. This will adjust some of the parameters on the screen including the date of the race to provide a reasonable goal for you.

4) Change the date to the actual date of the race. The number of weeks till the race should adjust as you do this.

5) The 'Current weekly training distance' and 'long run distance' are derived from any recent data you may have entered into the diary part of RunCoach. They may or may not be correct depending on your recent running history. Have a look at them and adjust as necessary.

6) 'Speed Sessions', 'Training days per week' and 'Goal Time' can all be adjusted depending on how hard/intensive you want your training program to be. 'Speed sessions' include things like intervals, threshold runs, fartlek etc.

7) 'Long run day' and 'Days available' can be adjusted to suite your lifestyle, work or other commitments.

8) Once everything is ready then click 'Plan a Program'. If the program developed is not to your liking then delete it and try again. Some elements of the generated program are random(to add a bit of variety) so don't hesitate to try a few different versions.

9) You do not have to keep slavishly to the program. Alter it to see fit. Anything that you write into the fields in the Program screen will be saved.

Regards

Paul


Great Job

From: Mike Conley
Category: General
Date: 3/24/98
Time: 12:56:29 PM
Remote Name: 206.66.108.157

Comments

Paul,

Great program. I loaded my kids (I'm starting to coach them). The 2nd Beta is a little unstable after it comes up. The program comes up in the daily input screen, but I need to go and select the right name and then input the day's info. If I don't the results are not specific. I would recommend the file that comes up is the last file used.

Thanks

Mike

Re: Great Job

From: Paul Shields
Category: General
Date: 3/24/98
Time: 10:13:51 PM
Remote Name: 203.59.24.11

Comments

Mike,

An excellent suggestion. The next update (beta1c) will implement this. The program will remember the user selected and start with that one when next used.

Regards

Paul


Windows Version Work in NT 4.0? or 95?

From: Bill_Willis@HP.com
Category: General
Date: 3/25/98
Time: 4:35:46 AM
Remote Name: 156.153.255.186

Comments

Is RunCoach only designed for Windows 3.XX? I have tried it in NT 4.0 and it locks up frequently. I am frustrated being able to not get it to work properly.

BillW

Re: Windows Version Work in NT 4.0? or 95?

From: Paul Shields
Category: General
Date: 3/25/98
Time: 10:58:12 PM
Remote Name: 203.59.24.11

Comments

Bill,

RunCoach was developed and tested under Windows 95. Although it is a 16bit program it works best in Windows 95. If you have any problems with Win 95 then let me know.

Windows NT uses a different environment to run 16bit programs than Windows 95 and Windows 3.xx. I have found some incompatibilities in the past when porting to NT. Having said that, I have now tested RunCoach beta 1c under NT (4.0 Service Pack 3) and found no problems. The earlier beta 1 releases (1 and 1a) had some stack problems that may have caused the wowexec in NT some trouble. You should make sure that you are using RunCoach version beta 1b or later.

I apologize for overlooking NT in the testing program. (I have rectified this now) On looking at the download log for March 98 I find for the first time that NT has eclipsed 3.xx in popularity. If you are interested, The breakdown by operating system of people who have accessed RunCoach during March are as follows:

Windows 95 - 65.02%

Windows NT - 8.87%

Windows 3.x - 7.88%

Macintosh - 3.78%

Windows 98 - 0.08%

Others - the rest%

Hope that the above helps. If you don't want to wait for release beta 1c please email me and I would be happy for you to try a pre-release beta 1c

Regards

Paul


Windows CE Version?

From: Bill_Willis@HP.com
Category: General
Date: 3/25/98
Time: 4:37:44 AM
Remote Name: 156.153.255.186

Comments

Will RunCoach be available for Windows CE?

BillW

Re: Windows CE Version?

From: Paul Shields
Category: General
Date: 3/25/98
Time: 11:13:20 PM
Remote Name: 203.59.24.11

Comments

Bill,

I was just looking into Windows CE the other day! The short answer is 'maybe'.

The long answer relates to what target environments that the compilers for the languages that RunCoach is written in are ported to. If the compiler developers produce a Windows CE target then I would quickly put together a version for CE. Currently CE ports don't exist in the languages that RunCoach is written in.

In any case I am looking into putting together a basic data entry module for the CE. This would be able to download the current plan and upload any diary entries. This may then well be expanded into a full version depending on popularity. The timing for this is someway off. I can't be more specific but certainly after Ver 1 has reached final release.

All the best

Paul

Re: Pilot Version?

From: Burkhard
Category: General
Date: 6/29/98
Time: 10:04:46 PM
Remote Name: 134.106.252.140

Comments

Inevitably almost after the question for a Win CE version: what about one for the PalmPilot. Would be handy to have the program just at hand on training camps etc.

Burkhard


Printing a Plan Beta 1C early release

From: Mike Conley
Category: Coach
Date: 3/31/98
Time: 1:42:39 PM
Remote Name: 206.66.108.218

Comments

Paul,

Fixed one bug...and another bug creeps in... oh the life of a programer!!! When printing a plan, the recommended distance is missing, on the screen and on the print out.

therwise program is looking good.

Cheers!!

Mike

Re: Printing a Plan Beta 1C early release

From: Mike Conley
Category: Coach
Date: 3/31/98
Time: 1:47:18 PM
Remote Name: 192.112.219.167

Comments

The total time is also missing from the report.

Re: Printing a Plan Beta 1C early release

From: Paul Shields
Category: Coach
Date: 3/31/98
Time: 10:38:44 PM
Remote Name: 203.59.24.11

Comments

Mike,

Thanks for this. Luckily I found the bug and the public beta 1c release has it fixed. Download the latest version and there should be no problems.

All the best,

Paul


Confused over Current Capability and PB

From: Rick Davenport
Category: Coach
Date: 3/31/98
Time: 10:37:32 PM
Remote Name: 199.254.11.205

Comments

I have entered my daughters PB time for the 800m as 2:50 we are trying to get her to 2:35 to 2:40 within the next month. When we run the plan it says that 2:40 is unreasonable because of her current capability of 3m37s. I can't seem to find where it is coming up with that time or how to change that.

Re: Confused over Current Capability and PB

From: Paul Shields
Category: Coach
Date: 4/1/98
Time: 8:17:34 PM
Remote Name: 203.59.24.11

Comments

Rick,

RunCoach was designed to operate best for distance runners. It's parameters are tuned for above a mile through to a marathon. It will however work reasonable well outside that range.

In order to get RunCoach to recognise your daughter's current ability you need to enter a PB for one or more of the distances that RunCoach uses to estimate ability. In the DOS version and in the current windows beta these distances are 5k, 10k, half and marathon. Let's assume she doesn't have a PB for one of these distances. The trick is to enter a PB for say a 5k then go into 'Plan a Program', set the goal race to 800me and see what RunCoach is predicting for current ability. If this is different then go back and adjust the PB. A PB of 2:50 for the 800m represents a PB of 18m25s for the 5k.

You can then enter a target performance and design a program.

I intend significantly improving this current ability projection for the beta 2 release. In particular taking into account PB's from any distance and using non-linear rather than linear extrapolations.

Hope the above helps and that you daughter achieves 2:40

Regards

Paul


RunCoach Ver 1.0 beta 1c - Update Release

From: Paul Shields
Category: General
Date: 4/1/98
Time: 12:01:40 AM
Remote Name: 203.59.24.11

Comments

Hi all,

I have uploaded to the WebSite the beta 1c version of RunCoach. This is available at:

http://www.sportscoach.com.au/RUNC10B1.ZIP

This version mostly addresses database corruption issues. There were a small number of actions that could cause pointer problems in the database. Hopefully these have been eliminated. I have also updated the 'Fix' button in the 'File' - ' Edit Database' menu item. It should now fix any database problems you might find. As an insurance it wouldn't hurt for people who have been using the diary section to click the fix 'All' button on this screen. It could correct problems that are there but haven't surfaced yet.

The full list of changes in the 1c version are as follows:

Ver 1.0 beta 1c

- added an option to alter the plan start date

- added a re-calculate button for adding the total distance for equipment

- Fixed the database edit 'fix' button and added fix 'all'

- Made RunCoach start on the user that was open when last closed

- Fixed a few bugs which lost the notes pointers

- released 31st March 1998

The discussion database has also been active. Topics covered since the beta 1b release are as follows:

- Registration using eVend

- Gear tab, total distance

- Documentation & My goal is hopeless what do I do?

- How do I use RunCoach for multisport training

- Planning for 2 or more events in the future

- How do I create a training schedule (plan)

- Start with the last person RunCoach finished with

- Windows Version Work in NT 4.0? or 95?

- Windows CE Version?

Please don't hesitate to either post questions, comments or experiences in this database, or if you prefer just email me. The discussion database can be found at:

http://www.sportscoach.com.au/runcoachdiscus/default.htm

Unless there are any major bugs this will be the last bugfix beta 1 release. I will be focussing now on the beta 2 release which should happen in 3-4 weeks. This will increase the feature base of RunCoach and any suggestions for added functionality would be appreciated.

All the best,

Paul


Saving Settings? and How do you calculate Heart Rate Training...

From: Greg Lysunio
Category: Coach
Date: 4/3/98
Time: 12:22:27 AM
Remote Name: 203.8.222.67

Comments

Hi Paul,

I'm two weeks into my build up (to full training) again, but this time I'm using RunCoach. And everything seems fine :-)

Is there a way to change the default start up of RunCoach?

I like to have tips off and only the weekly summary on. (in the bottom bar) The thing is that I have to change this everytime I start RunCoach (a real bind :-( ) I've tried all sorts, but I can't get it to remember my settings.

Another question, what's your opinion on using the heart rate reserve to calculate HR Training Zone's (TZ) as opposed to the straight percentage of MHR? (which is better)

Cheers

Greg

Re: Saving Settings? and  Heart Rate Training Zones

From: Paul Shields
Category: Coach
Date: 4/3/98
Time: 12:31:13 AM
Remote Name: 203.8.222.67

Comments

Greg,

It is good to hear that your training is going well so far. Remember to take it slowly.

There is currently no way to save the default settings on hints and summary displays. I have started using an ini file in beta 1c to save the last user and it should be an easy fix to add something to save the hints and summary settings. I will include it for the next beta release.

I prefer using the heart rate reserve method and have outlined the basics of it as an answer to a question on heart rate's in the discussion database (http://www.sportscoach.com.au/runcoachdiscus/_disc1/0000000e.htm). As the Training Zone(TZ) ranges are reasonably wide there is no major issue in using a straight percentage of max HR. The biggest issue is making sure you calculate your HR the same way that the people who have calculated the TZ percentage!! Often I see recommendations calculated one way with people using another.

Hope the above helps,

Regards

Paul

Re: Saving Settings? and How do you calculate Heart Rate Trai...

From: Huiyong Kim-Wannheden your old pal from U.S.
Category: General
Date: 2/4/99
Time: 12:01:05 AM
Remote Name: 205.227.43.14

Comments

Hi Greg,

Hope everything is well with you. I did not know that you were racing... Drop me a line or two to kwannhed@us.oracle.com. Looking forward to hearing from you. Take care.


PB Information

From: Paul Stevenson
Category: Coach
Date: 4/8/98
Time: 4:11:39 AM
Remote Name: 199.122.54.142

Comments

I'm trying to input my personal best information but the only unit it wil accept is seonds, e.g, I have to convert my 1:55 pr for 800m to 115s. How can I cange the data base to accept Hrs/mins/s

pjs

Re: PB Information

From: Paul Shields
Category: Diary
Date: 4/8/98
Time: 11:47:37 PM
Remote Name: 203.12.191.53

Comments

Paul,

RunCoach is able to accept time information in a variety of ways. The first thing you should do is ensure that you have the latest version (Ver1.0beta1c). You can find this out in the 'about' menu item.

In this version just holding the cursor over the top of a time entry field while show a help message which tells you how to input time. The details are as follows:

Runcoach uses the letters d,h,m,s

d - days

h - hours

m - minutes

s - seconds

I have specifically avoided using the ':' symbol because of it's ambiguity and the fact that you have to use a shift key to enter data.

Some sample time entry's are as follows:

1 minute 55 seconds - 1m55s 2 hours 34 minutes - 2h34m 10.56 seconds - 10.56s 1 day 2 hours 23 minutes 10 seconds - 1d2h23m10s

All time fields accept data in the same way.

All the best,

Paul


saving old data during upgrade

From: Bill Putnam
Category: General
Date: 4/11/98
Time: 6:57:09 AM
Remote Name: 207.24.196.51

Comments

I just upgraded from version 1 alph 5 and I seem to have lost all of my old data. I realize this was a risk of beta testing, but I wanted to check if there is any way to recover my old diary information

Re: saving old data during upgrade

From: Paul Shields
Category: Diary
Date: 4/13/98
Time: 10:25:00 AM
Remote Name: 203.8.222.67

Comments

Bill,

I am planning to make all data saved upward compatible from the beta 1 version. This means anyone who enters data from beta 1 onwards should have no trouble upgrading through to the final release.

There were some significant release changes from the alpha versions. If you like I can upgrade it manually for you. Just send me a backup copy of the files in the /data directory before you upgraded to beta 1 and I will transfer them to beta 1 format.

Hope the above helps,

Paul


Graph bars, and Days per week and speedwork for a marathon

From: Bernd Korves
Category: Coach
Date: 4/13/98
Time: 11:21:08 AM
Remote Name: 203.8.222.67

Comments

Paul,

I have recently registered the software, I love playing with it! (they are running a commercial over here in the UK for the lottery where they always say: IT COULD BE YOU!! That`s what I feel like!) Nevertheless I still have two little problems:

FIRSTLY, there is a problem with the graphics when you display the running schedule per day. The bars are just too small to see or print out (even once you`ve figured out how to zoom).

SECONDLY, I`m a VERY keen BEGINNER of SERIOUS RUNNING (even though I have been running casually for 10 years, less than 15m a week with a PB of 47min for 10k).

Here is my problem: I`ve put my name down for Berlin on 20.09.98 and I am not sure if I should be training 5-0, 5-1, 6-0, or 6-1. That is running days and speedworks; your coaching thing is not too clear about the outcome/benefits. I know what over-training feels like (I`ve struggled with it every time I`ve tried to increase running by 100% per week as a hobby runner, so I think I could detect the signs early enough). What is your view about this? Is it just the mileage that is my problem (25m at present) or would I gain from strength and speedwork once a week even though my biggest problem seems to be the increase in mileage.

Kind Regards,

Bernd

Re: Graph bars, and Days per week and speedwork for a marathon

From:
Category: General
Date: 4/13/98
Time: 11:25:46 AM
Remote Name: 203.8.222.67

Comments

Bernd,

Thank-you for your positive comments about RunCoach. I will try and help out with the questions you have asked.

1) The graphs should be quite readable. I have tried it with many different inputs and they seem okay. Your problem may be caused by one very high mileage day and the others being not so high. If you could backup your data to a .rbk file and email the file to me then I can have a look at it and fix it then I can email the fixed file back to you and you can restore it.

2) RunCoach normally sets the default number of days, and speedwork based on it's classification of you. For a complete description on how to set up a plan look at this answer in the discussion database: http://www.sportscoach.com.au/runcoachdiscus/_disc1/0000001d.htm When preparing for a marathon the most important thing is slowly building up the length of the long run. Based on what you have told me perhaps the best setup might be 6 days training with 1 speedwork day. (During the base building phase you will be doing fartlek). Remember to make sure you take it easy on the 'easy' days and if it gets too much the take an 'easy' day or two off. Also don't run too hard on the long run. You are just trying to build time on your feet.

Hope the above helps,

Paul


How to set-up interval workouts and the 'slow' comment

From: Peter Clark
Category: Coach
Date: 4/13/98
Time: 11:29:30 AM
Remote Name: 203.8.222.67

Comments

Paul,

I have three questions for you:

1) When looking at the "daily report" and the weekly summary, I get the comment "slow" for the week. This disappears when I remove swimming entries that I have set up as a workout .Are the slow swimming entries affecting the way Runcoach looks at my "current ability" or is it used by the program at all other than reporting purposes?

2)When the program asks for interval workout details is this for the day or for the workout? In other words should each different type of interval workout be set up or a separate workout for each day?

3)When entering the speed and time for interval workouts is the program looking for time including warm-up and cool-down or just the fast part of the runs?

Thanks

Peter

Re: How to set-up interval workouts and the 'slow' comment

From: Paul Shields
Category: Coach
Date: 4/13/98
Time: 11:57:30 PM
Remote Name: 203.59.24.11

Comments

Peter,

Thanks for your questions.

1) The 'slow' comment is only for reporting purposes. I will be changing this for later releases. It represents a running speed that is outside 'normal' running/walking speeds. The actual speed is always stored.

2) The 'workout' entry form in the 'routes' tab allows you to set up generic type workouts. These can be then used as a template for any actual workout. There are already many common workouts entered in RunCoach. To use a generic workout just select the interval session that you would like to use as a basis for today's workout in the 'Runs' tab then click 'Details'. The generic workout will be copied to today's workout and you can then go in and modify as you please. You might only add time information, or you might add or delete any line items. This workout is then saved for that run on that day. If you have several types of workout that you do regularly then set a template up in the 'Routes' tab.

3) You can enter any data you like for an interval workout. The default workouts are set up to record a warm-up, a cooldown and a series or work/rest periods. There is a seperate entry for each of these periods. Using a default template normally you would just enter the times for each section of the workout as it has 'usual' type distances already entered for the warm-up, cool-down and rest intervals. These, of course, can all be changed when entering the actual workout. Once this data has been entered the graphing function can select data on the total workout, just the work sessions (eg 400m times in a 8x400m interval session) or the fastest work session. This makes comparison of interval sessions very easy. ( eg what was the fastest and average interval for my 800m intervals for the last year?)

Hope the above helps

Paul


Printing of Saved Running Program

From: Bernd Korves
Category: General
Date: 4/21/98
Time: 11:16:44 PM
Remote Name: 147.188.100.198

Comments

I've tried printing my current running program held on my home PC on the printer of my work PC. I went into Current Program and Save at home and at work I did Current Program and then Load. When printing I am getting blank pages. Any comments?

Re: Printing of Saved Running Program

From: Paul Shields
Category: General
Date: 4/22/98
Time: 8:03:46 PM
Remote Name: 203.38.32.115

Comments

Bernd,

I have tried backing up and restoring on a different computer then printing and it works fine for me :-)

Your need to firstly backup the data to a rbk file using the 'file' then 'backup' menu option. Copy the .rbk file to a disk then on the RunCoach version at work use the 'file' 'restore' menu option and choose the rbk file on the floppy drive.

Once restored you can use the print a program a number of ways. If the program is the current program then using the 'report' 'current program' menu option will print it. If no current program is active (it needs to be set) then go into the 'Coach' 'Plan a Program' Review a Program' menu item. Select the program you want to print then click on the print button.

If you still have problems then email me a copy of the .rbk file. I will then restore it and try and replicate the problem on my computer.

Hope the above helps,

Paul


Mining Company Review

From: Paul Shields
Category: General
Date: 4/22/98
Time: 8:21:06 PM
Remote Name: 203.38.32.115

Comments

Hi all,

Just a not to let you know that the Mining Company will be doing a review of three running/coaching packages over the next 4 weeks. For those who haven't had a look at the site it is worth a look as it has a great deal of information about running and is actively maintained by Tom Woodrow. It's URL is http://running.miningco.com/

I have also appended Tom's introduction to the review to this message. Feel free to participate if you wish.

All the best

Paul

Introduction to the review by Thomas Woodrow

Running/Coaching Software

Dateline: 4/20/98

This week I'm going to try something I've never done before. I'm going to begin a review of three software packages designed to aid in the logging, and computerized coaching, of runners. But I want everyone to help me.

For the next month I'm going to use all three products simultaneously. And after this trial period I will print my findings in this column.

Here are the three software packages that I will be using with the URLs. Please download their trial versions and let's see which one fairs the best.

RunLog from Pegasus Software

Run Coach your own personal trainer from Online Sports Coaching

The Athlete's Log - 97 from B&B Software of Eugene, Oregon .


Internet and Running

From: Paul Shields
Category: General
Date: 4/29/98
Time: 1:17:43 PM
Remote Name: 203.38.32.115

Comments

Hi all,

I have written and article about the Internet and Running. It is mostly targeted at people who haven't used the internet but may have something of interest to everyone. It is located at http://www.sportscoach.com.au/internet.htm

It was published in my local running clubs newsletter, and I thought it might be useful as a template for others. Feel free to copy and use the article to educate others about how the Internet can help in their running.

You may wish to make the following changes:

- change references to my local club (West Australian Marathon Club) to your club

- replace Ray Boyd with a person who your readers might know

- delete references to RunCoach if you feel it is too much like advertising :-)

All the best,

Paul


Decoding an Interval Workout

From: Edwin
Category: Coach
Date: 4/29/98
Time: 1:28:02 PM
Remote Name: 203.38.32.115

Comments

Hello,

After a long vacation from road running I decided to get back on the road. I needed a coach and I found the program Runcoach. Fantastic program! I plan to send the registration fee so I can use it until I get ready for my first official road race.

However, there is some confusion in regards to the interval part of the workout schedule.

For example, if the workout says:

Day Type Distance Pace Time Comments

Tue interval 5m 7m11s 36m 10minWU, 3x1600@7min9s, r9m30s, 10m CD

What does this mean?

Does this theoretical workout suggest that after 3 miles in 36 minutes,The athlete should ALSO complete a 3x 1600 in 7 min 9 s post 10 min WU.

Thank you in advance for clearing this matter, and continue making great inexpensive software.

Edwin

Re: Decoding an Interval Workout

From: Paul Shields
Category: Coach
Date: 4/29/98
Time: 1:40:57 PM
Remote Name: 203.38.32.115

Comments

Edwin,

Details about what the notation means in the interval session comments can be found by pausing the cursor over the description of the interval session. An explanation will appear after a second or two and your hints are on.

Basically the session described is a 10 min warmup followed by a 3 lots of 1 mile run in 7 mins and 9 seconds. You start the next run 9 minutes and 30 seconds after you started the previous run. ie every 9 mins and 30 secs you run a mile trying to finish the mile in about 7 mins and 9 secs. After these intervals you finish with a 10 minute cool-down.

The 'r' standards for 'repeat on' rather than 'rest'.

Hope the above helps

Paul

Re: Decoding an Interval Workout

From: Jean-Noel Marchalot
Category: General
Date: 8/28/98
Time: 7:34:13 AM
Remote Name: 152.163.207.207

Comments

Paul,

I am still struggling with the meaning of these interval notations. I was not able to decode the example given by Edwin.

I have in my program the following session:

distance=6m, pace=6m37s, time=55min, 10minWU, 2x1600m@6m36s, r10m00s, 10mCD.

If I understand well, r10m00s is the repeat rate, i.e., I run each interval of 1600m (1 mile) in 6m36s, followed by recovery of 3m24s, so that the cycle takes 10 minutes. How can 10 min of warmup, plus 10 min of cooldown, and 2 cycles of 10 minutes each equal 55 minutes? I don't see either how this can cover 6 miles, except if the pace for warmup, cooldown and recovery between intervals is basically the same as the maximum pace (in this case 6min42sec/mile.)

So I have interpreted this as follows:

10minWU or CD approx = 1.16 mile for me (assuming 8m40s/mile pace) 2x1600@6m36s, r10m00s represent approx. 2x(1mile + .3 mile).

Total is then 4.9 miles, for 40 minutes. It is really less as it is natural to include the recovery following the last interval in the cooldown phase.

Is there anything wrong with the calculations ?

Thanks for your help,

Jean-Noel


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