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1998 Forum Archive - RunCoach B

RunCoach Forums 1998 Archive - RunCoach B

PB/Current Ability

From: Bryan Contreras
Category: General
Date: 4/30/98
Time: 2:28:18 AM
Remote Name: 128.195.145.41

Comments

I have entered my PB's for 5k (14:37) and 10k (30:41). The 5k was run just this month and the 10 k was run last year('97). Yet the current ability listed on the plan a program is 33m and some seconds for 5k and 1h9m for 10k. I am working with the trial version right now but I have purchased a registration package.

I then thought I would try the plan program with my girlfriend's PB to see if her's would work correctly. Her 5k time is 17:04 and when I went to plan a program it said her current ability was 33m and some seconds (exactly the same as my predicted current ability). Is there anything I can try to fix this porblem.

Re: PB/Current Ability

From: Paul Shields
Category: Coach
Date: 4/30/98
Time: 12:00:36 PM
Remote Name: 203.38.32.115

Comments

Bryan,

The current ability times mentioned by you (33m for 5k, and 1h9m for 10k) are default times for somebody who has not entered any PB's. It seems like your PB's are not entered correctly.

I just duplicated your entries of 14m37s - 5k and 30m41 - 10k and found RunCoach dealt with them correctly. It gave a 10k current ability of 30m40s and a 5k current ability of 14m39s. Your 5k PB seems slightly better than your 10k!

Try and check the following things:

- latest version of RunCoach (Ver 1.0 beta 1c)

- Your PB's are entered as 10k with time of 30m41s not using colons etc

- No other PB's are entered that could be being used

- you don't change the person between entering PB's and designing a program.

If all else fails them please backup your data to a .rbk file and email it to me. I can them look at it, let you know how to fix, or I can fix it here then email it back to you to restore.

Hope the above helps

Paul

Re: PB/Current Ability

From: Bryan Contreras
Category: Coach
Date: 5/1/98
Time: 12:04:37 PM
Remote Name: 203.38.32.115

Comments

Paul,

Thanks for responding to my question. I seem to have the problem fixed now. It looks like I am going to have fun using this program.

Thanks again,

Bryan


General Protection Fault when planning a program

From: dcox@iona.com
Category: General
Date: 5/1/98
Time: 9:59:22 PM
Remote Name: 192.122.221.187

Comments

Greetings Runners,

I recently downloaded v1.0 beta 1c and I'm running this on NT 4.0. Unfortunately I'm experiencing the following error sequence when I hit 'Plan' to plan my training program:

PROGRAM ERROR

1051 (PROLOG.ERR can not be opened). Fatal Error: Fail or exit with no backtrack point Please report to PDC

followed by:

Application Error DIARY caused a GPF in module RUNCOACH.EXE at 0039:15A0

Am I missing part of the download ? The DOS version works fine however I dearly would like to use the lates GUI version. Any help greatly appreciated.

Thank you, Declan.

Re: General Protection Fault when planning a program

From: Paul Shields
Category: Coach
Date: 5/2/98
Time: 12:04:07 PM
Remote Name: 203.8.222.67

Comments

Declan,

Don't touch anything, just stop where you are, back up the data to a .rbk file (Using the File/Backup menu item) then email it to me. I thought I had got rid of those backtracking failures in the AI code :-)

The most likely cause of the error is that one of your inputs is not being accepted graciously by RunCoach. Have a look at what you have entered and see if anything seems out of whack. You will need to check the General tab data, recent running information, PB's and the data on the Design a Program form.

It is highly likely that we can identify the problem and get it to work. I would like however to identify the invalid input and make sure that RunCoach lets you know about it in a more civilised way in the future!

RunCoach has been tested on Windows NT4.0 SP3 and I know of several people who are using it with NT and no problems.

All the best,

Paul


Weekly Mileage

From: Ed Hetzel
Category: Coach
Date: 5/4/98
Time: 2:45:08 AM
Remote Name: 209.74.58.155

Comments

I did a plan for a marathon in Oct. 98 and the weekly mileage slowly ramps up from 29 to 68 miles as it should except for week 19 to 18 where it jumps from 56 to 68 mpw all at once. This has got to be an error, right?

BTW, your program is very, very good. I've been thinking of something like this as a learning experiece for my Visual Basic training and this is much more than I ever would have thought of. Super Job!!!

Ed Hetzel

Re: Weekly Mileage

From: Paul Shields
Category: Coach
Date: 5/4/98
Time: 10:54:37 PM
Remote Name: 203.8.223.2

Comments

Ed,

Thanks for the positive feedback. There is a lot more I plan to include in upcoming versions!

When building for a marathon, RunCoach is trying to juggle many differing heuristics (constraints, conditions, variables, rules) in trying to achieve an optimum program. Examples of these are as follows:

- don't increase your weekly distance by more than 10%

- alternate hard weeks with easy weeks

- alternate hard days with easy days

- focus first on building the long run then on the other types of runs

- have a phased program base, strength, speed, taper

etc etc

Sometimes these rules or heuristics come into conflict and RunCoach tries to resolve them the best (injury free) way it can. In the situation you describe I think you will find that RunCoach was keen to build up the long miles. It probably increased the long run no more than 10% but added miles to the other sessions (probably intervals). In this situation the best solution is to keep the long run miles but reduce the other sessions or even drop an 'easy' day.

I wouldn't mind having a look at your inputs and the program developed so I can smooth these conflicts out somewhat. If you could backup the data to a .rbk file and email it to me it would be appreciated.

All the best,

Paul

Re: Here it is

From: Ed Hetzel
Category: Coach
Date: 5/6/98
Time: 10:20:47 PM
Remote Name: 203.8.222.67

Comments

Hi Paul,

Thanks for the help. I have emailed you the .RBK file.

Regards

Ed

Re: 56 mile to 68 mile weekly jump

From: Paul Shields
Category: Coach
Date: 5/6/98
Time: 10:32:27 PM
Remote Name: 203.8.222.67

Comments

Ed,

Thanks for the file. I have had a look and can see what RunCoach is trying to do. The week previous was a total of 57 miles and this was programmed as a hard week with a big long run. RunCoach then schedules an easy week with a long run reduction and total miles of 56. It follows this with a hard week and focuses on the long run, increasing to 68 miles for the week. The overall increment over the two week period is about 10% per week from the 57 week but RunCoach puts most of these in the harder second week.

I will have a look at smoothing these increases better in the future.

All the best,

Paul

Re: Thanks for the help

From: Ed Hetzel
Category: Coach
Date: 5/6/98
Time: 10:44:01 PM
Remote Name: 203.8.222.67

Comments

Paul,

Thanks for the reply. I will probably play with the mileage a little and make the jump a little more gradual. I don't have much experience with long miles (I have stayed in the 30+ mpw range for the first 2 years of my running) and am torn between short mpw with hard workouts and long mpw. I want to qual for Boston so I'm giving the long miles a try.

Ed

Re: Flexibility is the key

From: Paul Shields
Category: Coach
Date: 5/7/98
Time: 10:19:02 AM
Remote Name: 203.38.32.115

Comments

Ed,

Sounds good. Your flexible, thinking approach to the RunCoach programs is exactly the way it should be. If you want any advice then don't hesitate.

For a marathon the long run is key. Try and get these up to 20 miles plus. The total weekly mileage is much less important than time spent on a long run.

All the best,

Paul


Marathon Training plan

From: Mike Conley
Category: General
Date: 5/15/98
Time: 9:12:39 PM
Remote Name: 192.112.219.153

Comments

Greetings Paul,

The marathon training plan "run coach" provided has me building to 81 miles/week with daily runs up to 15 miles. I take monday off for a rest day afet my "long run". The saturday run outs 15/16miles in front of the 20 mile long run.

2 questions.

Can you break up the weekly training into 2 workouts and receive the same benifit? (morning and evening run)

I like one rest day per week. Is it better to take it before or after the long run? (After would be a recovery day and before would be a "get ready day":)

I would like to know your thoughts.

Kind Regards,

MIke

Re: Marathon Training plan

From: Paul Shields
Category: Coach
Date: 5/16/98
Time: 10:54:23 AM
Remote Name: 203.8.222.67

Comments

Mike,

Looks like you have the formatting right for posting on the discussion database!!

When training for a marathon the main component of your training is the long run. It should be the focus and other runs blended in to the overall mix. The maximum length of the long run is open to some debate. The Galloway method practises over-distance preparation whilst others mostly target 20 miles with increasing distance depending on your intrinsic ability (distance goes up but time on the run for elite runners is about the same).

RunCoach varies the ultimate distance depending, amongst other things, on your ability and target time. This usually ends up arround 20 miles avery second week.

My preference is to take the rest day after the long run. Everybody is different so see what works best for you. After a longish run I like letting my body have complete rest. Some people swear by a light jog or easy run the day after a long run rather than complete rest. The main benefit they claim is that the movement and circulation helps with the removal of waste and healing of micro damage caused by the long run.

If you feel that you are carrying too many miles in the week then reduce/drop the miles in one of the easy days rather than shortening the long run. Don't feel guilty about missing a whole easy day of running. The rest is almost as beneficial as the run!!

As a final note, as your mileage builds, constantly listen to your body for any early warning signs of injury. Back off before it is too late.

Hope the above helps,

Paul


Loading run information

From: Jean-Noel Marchalot (marchalo@aur.alcatel.com)
Category: Admin
Date: 5/28/98
Time: 10:48:18 PM
Remote Name: 143.209.18.206

Comments

I have been using RunCoach V1.0 beta 1c for Windows for 9 days now and I must say I am impressed and convinced this is the kind of tool I was looking for. I also think the discussion forum is a great idea.

A couple of questions:

- Is there a plan to provide a help file? I could figure out most of it, but there are still some commands with not so obvious meaning or effect (e.g., post edit, refresh data in the workout details screen)

- for the last two days, I seem to have been struggling to let the application see the data I enter for my runs. In other words, at the end of the day, I enter the information in the "Daily" tab, no problem, in the "Run" tab, no problem. Then I go the "Routes" tab, select the location, click details to enter data

-- last time it was a single easy run using only one record

-- and then, I close the window, and nothing happens.

I checked the database, and the information is not there, although it is still in the "Workout details" area obtained by clicking "details" in the Routes tab (the "details" button in the Run tab is not active for that day.) I also tried the "post edit" and "refresh data" buttons without any apparent effect.

I am obviously doing something wrong, as I did'nt have the problem for the first 7 days, although on the 8th day, it took me several attempts to have the data I had entered show up in the data base, graphs, and on the calendar.

I am sure there is a trivial explanation, but I could not make it work.

Jean-Noel Marchalot

Re: Loading run information

From: Paul Shields
Category: Diary
Date: 5/29/98
Time: 10:55:24 AM
Remote Name: 203.38.32.115

Comments

Jean-Noel,

Thank-you for the positive comments regarding RunCoach. Remember to let me know about any improvements that you might wish.

Yes I do intend putting together a 'help' file for the final version 1.0 release. Up until then the hints obtained by pausing over the item are the best way of getting help.

The 'refresh data' and 'edit record' buttons on the navigator bar at the bottom of the workout details (and other) screens would only be used rarely. Clicking them will usually have no effect. Refresh data can be used to update the data if two or more people are using RunCoach on a network and you want to see if they have changed anything. Edit Data is the same as clicking in a field you want to change.

The 'routes' tab allows you to edit 'templates' of common workouts and locations that you might re-use. If you have used just performed a workout that has a few different components (eg a warm-up, fartlek session, cool down) and you wish to track times and distances for each of these then you should enter the workout and location information first. Then enter the run and select the workout/locations you have just entered. It is possible to enter them afterwards but doing it first is the easiest.

When you enter a run and select a multi-component workout RunCoach will find the template of that run, copy it into today's run and activate the 'details' button on the 'Runs' tab. Clicking on the details button will allow you to modify/change/alter the workout for today's run. It will not alter the template, which can only be changed in the 'routes' tab. Usually you only have a few templates (for workouts and locations) but every run can be modified as you desire based on the closest template.

If the details button is not activated then you only have a single component run selected. This is by far the most common way people use RunCoach. To activate the button you will need to select a multicomponent workout.

If you are having trouble with data disappearing then you might have a corrupt database. Use the 'Edit Database' menu item on the 'File' menu and click the 'fix all' button. This will fix almost all corruption.

Finally remember to back-up your data regularly and if you still are having problems don't hesitate to back-up your data and send me a copy of the .rbk file.

All the best,

Paul


Interval Training

From: Sharlene
Category: Coach
Date: 6/2/98
Time: 6:26:45 PM
Remote Name: 203.101.242.145

Comments

I am confused with the distance for interval training. Eg 10km.... and it consists of 7x800m etc... How do you arrive at 10 km. Do you complete the rest of the distance during WU and CD?

Re: Interval Training

From: Paul Shields
Category: Coach
Date: 6/4/98
Time: 7:55:10 PM
Remote Name: 203.38.32.115

Comments

Sharlene,

When you look at an interval training session the important information is contained in the 'comments' section of the program. A description of the notation can be found in the 'decoding an interval session' discussion database topic (http://www.sportscoach.com.au/runcoachdiscus/_disc1/00000047.htm)

The other columns (distance, time and pace) are less important as they give aproximate averages for the whole session including the warm-up and cool-down.

A typical interval session would look a little like this:

- 5-15 minutes of slow jogging

- 5-10 minutes of gentle stretching

- 4 or 5 accelerations. (jog slowly, gradually build speed over 50 metres/yards then gently slow down and repeat)

- the actual intervals (eg 6 of 400m repeating every 4 minutes)

- 5-15 minutes of slow jogging

- 5-10 minutes of gentle stretching

The total time at the track/field/oval is longer than the total interval time.

Hope the above helps

Paul


PB/Current Ability (again)

From: Jean-Noel Marchalot
Category: General
Date: 6/7/98
Time: 3:34:28 PM
Remote Name: 143.209.45.131

Comments

Dear Paul,

I seem to have this problem that was already mentioned, and can't seem to find a solution: I added a new race result in my personal best form, and tried to plan a new program. This time (it worked well before), the program refuses to take my PB into consideration, and gives what seems to be the default value for current ability (5h39m for a marathon) and gives me a "hopeless" rating for my goal, which was "good" before. I checked that my PBs were in the database. It looks the program does not want to associate the requested plan with my user name, which should tie to my PBs.

Any suggestion?

Thanks a lot for your good advice.

Jean-Noel Marchalot

Re: PB/Current Ability (again)

From: Bernd
Category: General
Date: 6/8/98
Time: 8:28:25 PM
Remote Name: 147.188.100.198

Comments

Did you make sure to set the flag to TRUE in the PB form? FALSE is the default for most entries. Bernd

Re: PB/Current Ability (again)

From: Jean-Noel
Category: General
Date: 6/9/98
Time: 1:36:22 AM
Remote Name: 143.209.45.132

Comments

Yes I did.

Thanks for helping.

Jean-Noel

Re: PB/Current Ability (again)

From: Paul Shields
Category: Coach
Date: 6/9/98
Time: 12:06:57 PM
Remote Name: 203.38.32.115

Comments

Jean-Noel,

The PB's that you enter should be registered against the UserID that is currently in use. I have tried to replicate the problem here but have so far failed :-) Every time I change my PB then my current ability changes. In version 1 beta 1c the only PB's that are used, in determining current ability, are 5k, 10k, 10 mile, half and full marathon. You need to make sure you have entered at least one of these. The beta 2 version (about to be released) has a completely re-done performance prediction susbsystem and will allow PB's at any distance from 100 metres up.

The best thing to do is to save your data (using backup) as a .rbk file then email it to me at runcoach@sportscoach.com.au I will then have look and see what is happening with your data.

We will get to the bottom of this!

All the best,

Paul

Re: Thanks for the file

From: Paul Shields
Category: Coach
Date: 6/10/98
Time: 10:33:06 AM
Remote Name: 203.38.32.115

Comments

Jean-Noel,

Thanks for the file. When I load RunCoach beta 2 it tells me that your current ability is 3h 38m whilst beta 1c tells me 5h 39m. There would seem to be a problem!

The basic issue is the number of PB's that you have for a certain distance. RunCoach beta1c gets a bit confused. It naively assumes that you only have one PB per distance. The new beta (out in a week or so) will rectify this and better handle multiple PB's (or race results). In the meantime you could delete a few PB's then run the design. Keep a back-up so you can restore.

Sorry about he inconvenience

All the best,

Paul


RunCoach Beta 2 Release

From: Paul Shields
Category: General
Date: 6/13/98
Time: 11:27:26 PM
Remote Name: 203.12.191.7

Comments

Hi,

This is a message to let you know that the beta 2 version of RunCoach has been released. It can be downloaded from the Website as follows http://www.sportscoach.com.au/RUNC10B2.EXE

There are several exciting improvements over the beta 1 release. Firstly the performance prediction subsystem has been completely re-written. It can now predict with a good degree of statistical accuracy events from 100m through to multi-day ultra's. Secondly the user display has had an overhaul. There is now a year calendar which can give you a quick snapshot of your yearly training. I have also added a 'basic' entry option which gives a limited subset of information just for people who want to log a run and little else. The monthly calendar has also been improved. Lastly and not leastly the first external data import has been implemented. For people who use Athlete's Diary you can now import this data to RunCoach for analysis. There are many other minor improvements, including heart rate training and these are appended below.

The discussion database has also been quite busy (http://www.sportscoach.com.au/runcoachdiscus/default.htm). Topics have included discussions on heart rate training, preparing for a marathon, hill training, iron deficiency, side stitches, cramps and much more. A complete list is attached to this email below. Be sure to have a look at the discussion database every so often as there is sure to be a topic of interest.

As always I am interested in feedback so don't hesitate to tell me anything you either like or hate about RunCoach.

All the best,

Paul

Changes since Version beta 1c

- added a confirmation dialog to all of the delete (del) buttons

- removed 'slow' and 'fast' paces and provided exact pace for extremepaces

- changed 'Weekly Distance' to 'This Weeks Distance' in program display

- saved the hints (on/off) setting and active summaries on exit

- If a plan is active then the raceday date if visible is colored yellow

- many improvements to the calendar display, and speed improvements

- added a full year calendar

- fixed bug when starting that didn't display gear list until selectinga date

- added an import routine - Athletes' Diary

- modified database for larger workout,location and gear names and support for other sports

- fixed some bugs in pb display/use

- added heart rate zones and pulse ranges in the programs developed

- completely remodelled the performance prediction subsystem (now works at all distances)

- fixed annoying bug in workout details that made the cursor jump to first item.

- fixed some rare database corruption issues with memo fields

- released 13th June 1998

Discussion Database Topics since the beta1c release

Saving Settings?

How do you calculate Heart Rate Training Zones?

Threshold run pace and Interval rest periods

Race day nutrition help

Iron Deficiency

PB Information

Torn calf muscle (soleus)

Saving old data during upgrade

Graph bars

Days per week and speedwork for a marathon

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

Printing of Saved Running Program

Mining Company Review

Internet and Running

Decoding an Interval Workout

PB/Current Ability Bryan

General Protection Fault when planning a program

400 meters

Weekly Mileage

Flexibility is the key

Marathon Training plan

Frustrated Calf Muscle Cramper

Loading run information

In stitches

Interval Training

PB/Current Ability (again)

Hills (strength training)

Marathon Program

Too many members registered

How periodized are RunCoach programs

Re: RunCoach Beta 2 Release

From: Paul Shields
Category: General
Date: 6/16/98
Time: 11:05:50 AM
Remote Name: 203.38.32.115

Comments

Hi all,

The beta 2a release will be out shortly with any bug fixes so please let me know anything you find. So far there are two minor problems (which have been fixed).

- A sign change (plus instead of minus) meant that RunCoach was adding weeks to the training schedule instead of subtracting them based on any existing training.

- Fred 'spits the dummy' and GPF's under certain conversations. (Now fixed)

All the best,

Paul


Upgrade to Beta 2

From:
Category: General
Date: 6/14/98
Time: 10:59:46 PM
Remote Name: 152.163.206.237

Comments

Paul,

Is there a way to keep the beta 1c database when upgrading to beta 2? I tried to restore a beta 1 backup file into beta 2, and the program crashed, asking for a "DRUGS" field.

Best Regards

Jean-Noel

Re: Upgrade to Beta 2

From: Susan
Category: General
Date: 6/15/98
Time: 6:49:22 AM
Remote Name: 207.207.67.232

Comments

I also had this problem, but after poking around I realized I had put the original installation under the c:\programs\runcoach directory, and the upgrade installed under c:\runcoach. After I copied the old "data" subdirectory to c:\runcoach, everything worked fine. This did prompt me to make a backup, which I should have done before installing the upgrade. :)

Hope this helps.

Love the upgrade!

Susan

Re: Upgrade to Beta 2

From: Jean-Noel Marchalot
Category: General
Date: 6/15/98
Time: 10:32:46 PM
Remote Name: 143.209.18.206

Comments

Suzan,

Thanks for the tip, I copied the Data directory, **and** the backup files to the folder containing the new application. It now seems to work fine.

The new release seems to have brought some improvement. I like it a lot.

Jean-Noel

Re: Upgrade to Beta 2

From: Paul Shields
Category: General
Date: 6/16/98
Time: 10:54:21 AM
Remote Name: 203.38.32.115

Comments

Jean-Noel,

I see that Susan has helped you out. The beta 2 version should automatically update from the beta 1 database to the beta 2 database. Both when you start and when restoring from any older backup. The actual backup file is not altered in this process.

There is a rare bug where the program crashes asking for the 'DRUGS' field. It is a transient bug which has more to do with what other things are going on in your system and how much memory and windows resources you have available. If it happens regularly then a copy of your .RBK file would be great.

Thanks for the positive comments about this beta.

Regards

Paul


unrealistic?

From: Bill P
Category: General
Date: 6/16/98
Time: 11:02:14 AM
Remote Name: 209.38.143.40

Comments

I am one week from the SanDiego R & R marathon and hoping to run around 4:20. RunCoach says my ability is 4:10. I am considering working toward a second marathon on October 11 and trying to get down to 4:00. RunCoach tells me it is unrealistic. So I changed mu goal from 4:00 to 4:10, which RunCoach says is my current ability, and it still says it is unrealistic!!!

How can it be unrealistic to achieve my current ability? I was expecting a plan that started at 30 miles per week and worked toward what should be a very realistic goal (it is supposed to be current ability) I love the diary, but the coach has never worked for me! I have run a 1:47 half marathon, I have been running 40 mile weeks since May 1, can it really be unrealistic to run 4:10 in October?

I would also like a feature that allows me to put in splits for long runs. I always like to look at the split times and compare them to previous runs of the same distance. In addition, it would be helpful to be able to put in a distance & time and have the software calculate average mile times.

Re: unrealistic, entering splits, and pace display

From: Paul Shields
Category: Coach
Date: 6/16/98
Time: 12:05:33 PM
Remote Name: 203.38.32.115

Comments

Bill,

Thanks for your comments and suggestions. I will try and deal with each of your points. If not let me know!

UnRealistic Goal.

If I tell RunCoach my current ability is 4h10m for the Marathon then get RunCoach to suggest a goal it suggets 3h58m. This means that your 4h target should be perfectly reasonable to RunCoach. In fact if I go with it's other suggestions (6 days/week training and a marathon some months away) then it evaluates the goal as 'GOOD' or 95%.

The reason RunCoach is downgrading it's evaluation of your goal is probably because of both the closeness of the goal race and the number of days per week you are dedicating to training. In fact, RunCoach will tell you the reasons under its evaluation.

RunCoach uses conservative parameters to evaluate a person's ability and create an optimal program. Some people can run marathon's every week on a almost no training, but these individuals are few. RunCoach tries to allow a reasonable build up to an event, taking into account current training. You should only take these as guidelines and modify them based on your own knowledge of your abilities.

Whatever the rating RunCoach will start at your current training mileage, long run distance, and current ability and build slowly towards the goal race. If it is not doing any of these things then send me have a copy of the .RBK(backup) file so I can get to the bottom of it.

Splits

You can easily store splits for either races or long runs. You need to go to the 'Routes' tab then enter the name of the run/race for which you want to keep splits then click 'details'. In the details screen enter the distances between each of the splits you want to keep such that the total distance adds up to the race/run length. When entering a run just select the above workout, click details and enter the time between splits.

The above process stores time for each split distance. I intend adding a button which will allow entering cumulative(or elapsed) time and distance rather than split times. This will allow both entry via methods.

Pace (Ave Mile Times)

RunCoach does currently calculate average mile times. You can get an immediate display of this in two ways. Firstly you could click the 'Basic' button on the top right menu bar. In the 'Basic' entry mode the Pace is placed right next to the time and distance entries.

The other way is to turn on the the daily status summary in the status bar at the bottom of the screen. This can be done either using the 'File' menu item or right clicking over the status bar. When switched on the information after the 'P' letter is the pace for the currently highlighed run. You can also display weekly, or monthly averages, including pace in this status bar.

Hope the above helps,

Paul


beta 2 blows up

From: Bill P.
Category: General
Date: 6/17/98
Time: 12:33:54 AM
Remote Name: 209.38.143.40

Comments

I was trying to check out your suggestions last night and when I tried to open the new release my system hung. When I hit ctrl-alt-del, hoping to be able to cancel RunCoach, my system rebooted and I lost several hours of work. I am now trying to recreate the work so I don't have much time to analyze. When I loaded the new software, I thought i installed it in the same directory as the old release, but i must have mistyped the directory because I now have two RunCoach directories. When I clicked on the icon on my desktop, everything just froze...

Re: beta 2 blows up

From: Paul Shields
Category: General
Date: 6/17/98
Time: 10:54:54 AM
Remote Name: 203.38.32.115

Comments

Bill,

You certainly seem to be having a bad run of it. I will see if I can help. Firstly RunCoach is in beta testing so although fairly stable these problems are just the thing we are trying to stop.

The first possible cause is due to the fact RunCoach is a 16bit program. It is 16bit to allow for everybody with Windows 3.1 through to Windows NT to use it. This does however bring some degree of instability due to resource demands. The program requires good and isolated access to memory and disk. In most cases this is fine but the more programs you have open the more likely you are to run out of Windows resources. A 16bit program is like the weakest link. If you are near the limit and start it then everything can stop.

The next common cause is interaction with other programs that are running. Although I have never had it happen it is possible for other programs especially other 16bit programs to take resources needed by RunCoach.

Finally there is unlikely to be any issue with loding two different copies of RunCoach and running one or the other. There will be a problem if you try and run both at the same time.

In short the bomb was probably caused by a low level of windows resources with RunCoach being the final straw. 16bit programs bomb very badly in general.

Hope that helps,

Paul


Target Zones

From: Eric
Category: Coach
Date: 6/17/98
Time: 5:02:56 PM
Remote Name: 203.38.32.115

Comments

Paul,

Since you do not have the "Help" function working I have an instructional question to ask you.

Under 'Run' tab you are supposed to enter your max, average, percent above target, within target, and below your target heart rates for the run. Where do you enter your target HR's for the runs?

Eric

Re: Target Zones

From: Paul Shields
Category: Coach
Date: 6/17/98
Time: 5:08:33 PM
Remote Name: 203.38.32.115

Comments

Eric,

Sorry about the help file. I will have one by the final release.

Your target heart rates are part of your plan/schedule or program. They are like any other factor that you plan to do during a run (eg planned distance, planned pace etc). There are two fields in the Program display screen that provides your target low pulse and your target high pulse (you will need the beta 2 version). You can overwrite the suggested values with anything you like. This can then be used, with your target pace, to determine how hard you should run.

There are a couple of articles in discussion database about heart rates that may be of use. http://www.sportscoach.com.au/runcoachdiscus/_disc1/0000000e.htm http://www.sportscoach.com.au/runcoachdiscus/_disc1/0000002d.htm

The 'run' tab then allows you to record time above the high pulse, between the high and low pulse and below the low pulse.

All the best,

Paul

Re: Target Zones

From: Susan Stevenson
Category: General
Date: 12/7/98
Time: 2:22:43 PM
Remote Name: 208.255.152.24

Comments

If I am not currently using a Runcoach plan, can I still assign HR zones? Also, in a previous posting, you stated that easy & long runs should be run at less than 70% max heart rate. But, the program uses 60-70% for easy runs and 70-80% for long runs. Which do you recommend and why?


Cannot create plan with NT4.0

From: Joern Gehring
Category: General
Date: 6/18/98
Time: 8:26:22 PM
Remote Name: 131.234.92.11

Comments

I have just downloaded RunCoach and tested it under NT40 SP3. Everything seems to work fine except for the plan generation. If the first thing I do (after installing the program) is hitting the "Plan" button, I get the following error message: 1051 Fatal error: Fail or exit with no Backtrack Point.

I have see someone reporting this error some time ago, but I think it was said to be fixed.

However, since the problem does not occur with Win95, I have registered 5 minutes ago :-)

Joern

Re: Cannot create plan with NT4.0

From: Paul Shields
Category: General
Date: 6/18/98
Time: 11:23:02 PM
Remote Name: 203.12.191.50

Comments

Joern,

You are right there are some NT 4.0 systems which have this problem. All the systems I have here with NT4 (SP3) don't have this problem so it is hard for me to track it down.

At this moment I am trying to get to the bottom of it by creating an instrumented DLL and sending this to people with the problem. This DLL will report the part of the program where the crash occurs and better enable me to determine the issue with these NT systems.

I would be happy for you to help me with this. If you wish to, then send me an email and I can send you the DLL.

I am determined to get a solution to this.

Regards

Paul

Re: Problem fixed (Update with beta 2a release)

From: Paul Shields
Category: General
Date: 6/19/98
Time: 11:38:01 AM
Remote Name: 203.38.32.115

Comments

Hi all,

Joern and I spent some time last night sorting out this problem and we finally got to the bottom of it. There will be a fix out with the next update of RunCoach. (beta 2a) The fix was also confirmed by another NT user who also kindly offered to run an instrumented DLL for me.

For people who need the fix immediately I am happy to email them a copy of a new DLL which will allow RunCoach to 'Plan a Program' in NT systems. Windows 95 and Windows 3.1 users don't have this problem so don't need the new DLL.

All the best,

Paul


'Notes' and How fast should I train?

From: Peter Aas
Category: Coach
Date: 6/24/98
Time: 11:15:00 AM
Remote Name: 203.38.32.115

Comments

Paul,

I'm just trying out your program. So far I like it a lot!

I have however noticed that if I make notes, they often show up on a different day. I entered several years of running log info and I think that notes from one year are leaking into a new year, but probably the same date. Can this be fixed?

Also, I have noticed that your plan seems to suggest training at pretty slow paces relative to suggested goals. Is there a reason for this?

For example, my wife wants to do a 10K in 1 hour, and most of her training is suggested to be done at around a 13 minute/mile pace. How can she run a 10 minute pace when training at a 13 minute pace?

Great program. I will probably have to register it if I keep liking it as much as I have these past few days.

Peter

Re: 'Notes' and How fast should I train?

From: Paul Shields
Category: Coach
Date: 6/24/98
Time: 11:21:57 AM
Remote Name: 203.38.32.115

Comments

Peter,

The 'Notes' problem was one that occurred in the early releases of RunCoach. I believe that I have squashed that bug with beta 2. Are you using the beta 2 version? If not, then download it from the website and it should upgrade your data, at the same time fixing the notes in place.

If it happens again there is also a menu option in the 'file' menu called 'Edit Database'. Select this option and any datafile. Once into the data display screen if you click the 'All' button in the top right hand corner it should also fix any database corruption including loose 'Notes'.

If after this you still have the problem then I would be extremely interested in seeing your data. You can send it to me by backing up your data to a .RBK file then emailing me the file. I can then look into it at my end. At the very least I would fix it and email the corrected verion back, but hopefully I would also identify the bug and stop it from happening in the future.

RunCoach will generate training plans which try and optimise for the available data. Most of her runs should be slower than race pace but some of them should be faster. RunCoach classifies runners into several categories depending on how it thinks you can handle speed work. In your wifes case it probably has decided on zero speed sessions per week. If this is the case try upping that to 1 or 2 (but not 3) and redesigning her program. You will now start seeing some sessions have her running in excess of race pace.

Each individual is different in how they can tolerate faster training. If you feel she can do more intense training then by all means up the speed sessions. After all you have more information than RunCoach. It is conservative by nature and errs on the side of least injuries.

Thank-you for your positive comments.

Paul


RunCoach beta 2a Update Release

From: Paul Shields
Category: General
Date: 6/27/98
Time: 7:23:45 PM
Remote Name: 203.8.222.67

Comments

Hi all,

RunCoach beta 2a has been released and is available for download at the Web site http://www.sportscoach.com.au/RUNC10B2.EXE

The a,b,c designators after the beta number usually indicate a bug fix release, but will also include small upgrades if possible. I am trying to get these releases out every two weeks. Once a beta is stable I then work on the next major upgrade in functionality and aim for a four week turn around from the final stable beta to the next beta.

This beta sees a major re-write in Fred (the sports psych). He was 'spitting the dummy' and GPFing occasionally. I have given him an over haul (lobotomy) and he is now more stable but slightly stupider. A comprehensive summary reporting system has been included in this beta as well. You can now get summary information on many aspects of your training (e.g. How many miles have I been running on grass verses concrete?). I have also added a heart rate zone calculator. There are also several bug fixes including on that was affecting NT uses who tried to plan programs.

A full list of the changes is appended below.

Finally please send me any suggestions for improvements or bug fixes.

All the best

Paul

PS

For those of you still evaluating RunCoach and your expiry period has run out, please let me know and I will tell you how to extend it.

Version changes

Ver 1.0 beta 2a

- Fixed a bug where the program was adding weeks to the program rather than subtracting

- Stopped Fred from GPFing (re-written) a little stupider but more stable

- Fixed bug with year calendar where active days (with Daily info) not colored blue

- Modified the Workout type drop down to change all records if changed.

- Fixed a bug which was stopping the 'Little Things' and 'Raceday' information appearing

- Fixed a bug which caused GPF's in some NT systems when planning a program

- Added pop-up menu and delete all to Workout Details screen

- Made the Hi and Lo pulse headings correct in program display

- Made some fixes to max pulse estimation and basal pulse prediction

- Added comphrehensive summary reporting system

- Added BMI (body mass index) calculations

- Added Heart Rate Zone display

- released 27th June 1998


Discussion list as email list?

From: Burkhard
Category: Admin
Date: 6/29/98
Time: 10:06:25 PM
Remote Name: 134.106.252.140

Comments

perhaps I overlooked: but is there any possibility to receive the discussion contributions in form of an emailing list (listserve or majordome or else).

That would be wonderful.Burkhard

Re: Discussion list as email list?

From: Paul Shields
Category: Coach
Date: 6/30/98
Time: 10:02:48 AM
Remote Name: 203.38.32.115

Comments

Burkhard,

This discussion database started life as a mailing list and was changed to the current format to cater for a wider range of needs. This decision is outlined in this topic http://www.sportscoach.com.au/runcoachdiscus/_disc1/0000000a.htm (Starting a discussion database).

Currently I also provide a list of topics that have been discussed with each new version of RunCoach. This is sent to the RunCoach mailing list. This is enough for most people.

If there is enough demand I would be happy however to create another list which would receive a digest form of the database every week or month.

Would anybody else like this?

All the best,

Paul


printing contributions?

From: Burkhard
Category: Admin
Date: 6/29/98
Time: 10:09:11 PM
Remote Name: 134.106.252.140

Comments

any tip how to print all contributions in the database? Thanks. Burkhard

Re: printing contributions?

From: Paul Shields
Category: General
Date: 6/30/98
Time: 10:06:09 AM
Remote Name: 203.38.32.115

Comments

BurkHard,

Currently the only way to print all topics is to select the topic and use the browser print function.

I am looking into a mechanism for providing the database with each version of RunCoach. This may make printing and browsing it cheaper and quicker.

Regards

Paul


Entering Intervals

From: Joe Rosenfels
Category: Diary
Date: 6/30/98
Time: 10:22:18 AM
Remote Name: 203.38.32.115

Comments

Paul,

I need advice on how to enter intervals. Today's session involved 11 x 200m on 50s. I could enter 11 runs for that day but it would be good if there was a interval entry screen ie table. What do you suggest?

Regards,

Joe

Re: Entering Intervals

From: Paul Shields
Category: Diary
Date: 6/30/98
Time: 10:25:20 AM
Remote Name: 203.38.32.115

Comments

Joe,

RunCoach has been designed with the entry and analysis of intervals in mind. This is RunCoach's speciality! There is in fact a table (screen) that enables you to enter intervals easily. There are many of the common interval sessions entered as templates. (If you want to create a new template then use the 'routes' tab and the details button.) The closest template to your session is the 10x200m template.

To enter your session go to the 'runs' tab and in the 'workout' drop down box select '200m x 10'. The 'details' button should then be active. Click it. RunCoach will then copy the template to the days run and open the interval entry screen. Enter the times for your 200m and for the jog/walk rests. Use the '+' key at the bottom of the screen to enter another 200m and rest period. Once finished close the screen.

You can now use the graphing module to compare your average pace for the whole session, the average 200m times (work pace) and your fastest 200m time. This can be compared with your last set of 200's or 400's or whatever.

Hope the above helps,

Paul


some rather formalities

From: Burkhard
Category: Admin
Date: 6/30/98
Time: 9:14:03 PM
Remote Name: 134.106.252.140

Comments

1) what is behind your categories: Diary, coach, admin etc - some seem obvious, other not (i.e. diray?)

2) in what order do the posting appear.I couldnt figure out any logic - no ABC-wise,no date-wise (?)

3) you said yesterday thanx in your mail for my postings but I do not find them in the postings list today (?). Do the only appear when you have written your comment or?

Thank you. Burkhard

Re: some rather formalities

From: Paul Shields
Category: General
Date: 7/1/98
Time: 12:58:29 PM
Remote Name: 203.38.32.115

Comments

Burkhard,

This discussion database is provided via a Microsoft Frontpage Discussion Web. This provides some strengths and weaknesses. The main strength is that it at least allows for threaded discussions.

The weaknesses mainly relate to the points you raise.

Order

The discussion database is ordered from top to bottom with the topmost post being the earliest and the latest post at the bottom. Each reply is indented from the post that it replies to. These replies can occur at anytime so are sprinkled throughout the earliest to latest date order.

Categories

The categories currently do nothing apart from alerting the reader to the general topic under discussion. All topics and posts are in the one database.

Refreshing data

I will reply to your next post about this but basically some proxy caches don't refresh the page correctly once it has been changed.

Regards

Paul


page refreshing

From: Burkhard
Category: Admin
Date: 6/30/98
Time: 9:16:18 PM
Remote Name: 134.106.252.140

Comments

the screen says: "if you tag here, the page is re- freshed and your article appears." Well, that was what I did only with my yesterday postings. They did not appear (after refreshing) yesterday and not today either. (?) B.

Re: page refreshing

From: Paul Shields
Category: General
Date: 7/1/98
Time: 1:06:22 PM
Remote Name: 203.38.32.115

Comments

Burkhard,

The page refreshing issue can be a problem depending on how you connect to the internet. There are two issues.

Microsoft Frontpage Discussion Webs

As mentioned in the last page this is a MS FP Discussion Web. There is a bug with Frontpage 98 that when you click the 'refresh' button after a post it does not refresh correctly. To get around this, after clicking the 'refresh' button in the page, then use the 'refresh' or 'reload' button in your browser. Using the browser reload/refresh works correctly.

ISP Proxy Cache

Sometimes hitting the refresh/reload button on the browser will not load the latest copy of the database. This is due to the Proxy Cache that is being used by your ISP(Internet Service Provider). This cache stops the reloading from occuring and an old version is sent to you. It only happens with some proxy caches (eg Linux Squid). You will need to talk with you ISP about this.

All the best,

Paul


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