March 12, 2010
GPX to CRS - Setting a Course in your Forerunner
A plan was hatched to meet up with a fellow runner who needs to pound out 18 miles this weekend, like myself. The idea came up to preview the Wisconsin Marathon course in Kenosha, since he'll be running it as his first marathon in a few weeks (5/1 - go cheer! I'll be down in Champaign). It turned out that the marathon route was nicely posted on MapMyRun.com. It's a complicated route neither of us have run before. Since we both have Garmin Forerunner GPS running watches, we figured we'd let them be our guide, and rather than try to re-map it by hand whittled down to 18 miles, I decided to try futzing with the downloads available. They provide the option to download as a Garmin .crs file, but since I wanted to edit the route, I opted for the more universal .gpx file.
One note on Garmin Forerunner Courses, I have NOT used Courses a lot. About a year ago, I built a Course similarly for a 20-or-so-miler once, and the watch got VERY picky about hitting the points, going off-course, and not advancing properly through the points. I BELIEVE this was a flaw in my source Course - I'd made it too sloppily (not following slight bends in mostly straight roads, not putting in enough points around arcs, etc. Keep this in mind when editing/building a source track, and don't use it for life-or-death navigation until you test it out and see how it works FOR YOU.
Continuing on, I opened the .gpx in a handy old program I have called ExpertGPS from TopoGrafix. It's not the prettiest program out there, but if you look at my old flying tracklogs, it's a workhorse when it comes to GPS data. Other than address-based routing, I've always preferred it for to the Garmin-specific software for working with Waypoints and Tracks.
As I said, the marathon route itself is very complex. It turns back on itself several times, so cutting out that redundancy (with the zoom and scissor tools) got me down to about 20 miles. One thing ExpertGPS wonderfully is that it easily reverses tracks and joins two together. So I cut out the repeat areas, deleted as needed, and then re-joined the resultant fragments into one track. To lose the the extra two miles, I busted out the scissors again and just started snipping off bits of the northern out-and-back section until I was near 18 miles - re-joining the main parts again when done.
One final tweak I did was to adjust the start and finish location to be less ceremonial (on a loop out by Lake Michigan) and closer to a parking lot. The 'Draw Track" tool has a nice feature which lets you extend an existing track, so that was trivial.
Once all of the edits were done, I saved the file back to a new .gpx file.
Garmin's Training Center Software (used with Forerunner GPS watches and the like) lets you import Courses which can guide you through a workout, but amazingly, it doesn't import the nearly universal GPX format. So a translator is needed to get the .gpx file into a .crs file Garmin Training Center can use. There are a few options to do this.
One option is the handy website GPSies. The upload form will take a local file, data directly off a Garmin GPS, or the URL to a file anywhere on the public web. There are many options as far as what to convert the data to, but for the Forerunner you want to select, from the Track pull-down, "Garmin Course CRS." If you click "Show Options," you can reduce the number of points in the track (to make a smaller, less-detailed file), give the track a name (this will be handy when you import it to the Training Center and watch), speed (if you like dot-racing the dude on your watch), reversing the track, using a special algorithm for reducing the track further, or Add / replace elevation. I'm not totally up on that option, but it sounds good to me (to get an elevation profile on the watch as opposed to the Course just showing flat), but it's not critical. Once you click convert, the browser will churn a bit and eventually spit out a File dialog and likely ask you if you want to open or save the resultant file. Save it (make sure it gets a .crs extension).
Another other option is to use a stand-alone converter program. There are several out there and Google can guide you, but I found/used (right-click/ Save-As) gpx2crs.exe (a href="http://www.niniu.com/Garmin/release%20notes.txt">Release Notes) I don't know anything about the author, hosting site, or anything. I smelled it and it didn't smell rotten, but use it (as all software randomly downloaded from the internet) at your own peril. The interface is pretty simple. Stay on the first tab "Convert GPX to Course," browse to the source .gpx file, put a target pace and make sure "Simulate an average speed of" is selected (default), add extra points or reverse the track if that's your thing, and click convert. At that point, you'll get prompted for a filename/location. Again, ensure the .crs file extension is added. I noticed that when the conversion is done, the progress bar is still colorized like it might be doing something. It's likely not. The 18 mile track I was working with only took a second or two to process on an old laptop.
Once you have your .crs file, you can open the Garmin Training Center software. Click File, Import, Courses. Browse to your newly created .crs file. and you should see the new course listed when you press the "Courses" button at the top of the Training Center. You might have to expand one or more folders to find it. gpx2crs gives the course a non-unique name, so it's a good idea to right-click the new course, select Edit, and give it a good name - in this case, "Kenosha 18."
The next time you sync to your watch, the new Course(s) should go along for the ride. To use a Course on your run, cycle through the Modes on the watch, select Workouts, then Courses (this is from memory - might not be exact). When you select a Course, you can edit it (just the name), delete, or "Do Course." Once you select that, the watch will guide you to the start point, and you're off.
If you're interested, my edited .gpx file is here: (right-click / Save-as) Kenosha18.gpx
and the resultant .crs file is here: (right-click / Save-as) Kenosha18.crs
BTW, I'm NOT going to get to test this out this weekend, as timing didn't work out, but we might do similar with a 20-miler in a couple weeks. I'll try to remember to post back with results.
Yeah, I should have included some screenshots in this. Oh well.
Edits/comments/suggestions are welcome @ eblo @ ratula dot net.
YMMV.
Etc.
Happy running/navigating!
January 22, 2010
My running fuel plan, generally for runs between 10-20 miles
First off, this plan works FOR ME. It's based on an abstraction of all that I've read, been told, and experienced regarding running stupid distances which, compared to real experts, is minimal. I am NOT an expert. I am NOT suggesting this will be of any use to anyone. In the past, it seems to have worked OK for me. There might be a better plan, I'm just not smart enough to know what it is (yet). I'm a male with 14-22% body fat, depending on who you ask, am 5'-10", weigh around 174-184#, keep a pretty good baseline of hydration, and except for recently, keep caffeine consumption to an occasional weekend cup of coffee. If this sounds EXACTLY like you, a) woah, b) this is still probably not the best plan for you.
Secondly, what you eat DURING a run is simply supplemental fuel - it's an emergency stash to get you through this stupidly grueling and wonderful thing you're doing to your body. The ACTUAL fueling happens BEFORE the run - a light meal about an hour ahead, smart dinner the night(s) before, etc. - but that's beyond my scope here.This is what I do to make sure I get home with a smile (wry as it may be) on my face. Similarly, post-run food is of major importance and is well beyond me to advise on. I've just had several people ask me what I consume DURING runs, so here it is.
Total consumed - 1 package Shot Blocks, 1 gel (Power Bar Tangerine w/ 50mg caffeine for me, please), Gatorade Endurance (has more salt than regular) as needed (generally 4 x 10oz fuel belt bottles), 1 Clif Bar (optional).
I carry fluid and sip when I think at all about fluids. If I ask myself if I'm thirsty, I am a little, so I drink. The exception to this, of course, is if the thought is, "Oh my GOD, will my stomach stop sloshing!" That's only happened twice, I think, and I believe that was due to improper hydration BEFORE the run. Be reasonable.
The 'food' schedule works as follows. The Shot Bloks come 6 to a package. Each of my servings is 2 pieces (I think suggested is 3). Between the Bloks and the gel, that gives me 4 'fuelings.' I take 2 Bloks about 20-30 minutes before the run and then either Bloks or the gel at each quarter of the run (usually by mileage, but time would also work). For a 16 mile run, for example, I'd have my first Bloks before the run, a second serving of Bloks around 4 miles, the gel at 8, and the last Bloks around 12. If I feel actual hunger anywhere in there, I go to the Clif Bar, but that does not usually affect the main schedule and if I have eaten a proper meal BEFORE the run, I only need it on the walk home.
For mileage above 20, I generally divide the run into 5ths and just tack on another gel. In this case, that Clif Bar becomes much more of a given in the 16-20 mile neighborhood - usually a bite at a time.
This has served me well with minor variation over two Marathons and countless training runs. I have yet to feel like I just plain ran out of energy doing this. Desire? Strength? Sometimes, but not energy.
Let me know if you have any thoughts or suggestions on this.
BTW, the Bloks and gels were in your pocket or pouch or pinned to your shorts BEFORE the run - make sure your trash is not on the trail AFTER your run!I know you have room.
November 03, 2009
This is only a test of a Google Gadget
This may or my not be a race I may or may not have run with My Darling Rose.
July 30, 2009
Boo!
Yet again, it's been far too long since I've posted here. Oh well. Blame Twitter and/or Facebook if you must. Quick hit-and-run run-down:
A) Em's great. I love that little girl. Words and photos fall miles short of describing her awesomeness.
B) I ran a marathon in April and I'm supposedly training for the Chicago Marathon in October, but I haven't run in almost 2 full weeks due to a creeping illness which has taken away all of my energy. Need to shake it off soon.
C) I never wrote a proper Illinois Marathon wrap-up. I thought I had one well underway, but all I can find now is my 'notes' file. Here it is:
<Quote>
What went wrong:
Inconsistency in first 10 (and throughout). a) Should have had 1-mile paces. b) park route was slow and passing was impossible c) 2nd half was hillier than expected.
Calf cramp - pre-race stretching? Water/nutrition?
Hip fatigue - stride?
Wind/uphills = mental. 9MPH headwinds on the uphill stretch around Mile 18-19.
Tingling in last 2-3 miles.
What went right:
Tim, Chris, Dennis.
Had gas left to sprint the end.
Weather (other than wind).
CROWD/VOLUNTEER SUPPORT!!!
Other points:
The Champaign Country Club mile SUCKED! My slowest mile.
Garmin was good, but it disagrees with reality. It gave me about 0.01 mile extra per course mile. At the end of the race, that added up to over a quarter mile of difference. It's minor, but noteworthy. Also, for whatever reason, my watch time differs from the official chip time but nearly a minute. I'm not sure how to resolve that.
<EndQuote>
My photos from the event.
Tim Borbely's photos from the event.
Oh and here, listen to this PODCAST about the Illinois Marathon: 061_2009IllinoisMarathonPodcast.mp3
D) Motorcycling:
i) Not ONLY motorcycling related, but everyone who drives should visit The Black Nail Brigade web site and in particular, read The Black Nail Brigade Manifesto. This is no joke. This is not a fashion statement. This is about life and death and the preservation and prevention thereof. Go. Read. Now. I'll wait for you.
ii) Been doing a bit of riding. Not much on the dual sport, but some here and there.
iii) Got waylaid by a minor accident in May when an ignorant woman pulled in front of me. You can search out details in my Flickr photo stream. I am well or at least really close to it, the bike is well, damage insurance has been settled, injusry insurance is still outstanding.
iv) Just bought tickets to the Moto GP races in Indianapolis at the end of August. This will be my first race experience ever, believe it or not - car, motorcycle, whatever. Should be a blast.
E) Computers - I've been burned out on technology lately in part because a seriese of hardware failures have just beaten the crap out of me both at home and at work. But I've lately heard about some interesting projects which have rekindled a bit of a spark. I no particular order of usefulness to my life, examples are: Xen, eyeOS, Evernote (used it before, using it more now), a cheap analog to digital video capture device from Woot!, some stuff with MythTV, and a few other things I've forgotten already. OLPC or something like it for Emily? Anyway, yeah, tech = cool.
F) Pets: Harrison died back in November. Not sure if I ever posted that. Also, a few months back we got fish. Now we have a TON of them. And a snail. I love watching them.
G) Flying. Have done NONE in a long, LONG time. Doesn't even look like I'll make it to Oshkosh this year. A bummer, but oh well. *sigh*
Ok, I'm running out of steam on this latest hit-and-run. As I always say, I'll try not to be such a stranger. Yeah, right.
Later.
February 14, 2009
Running Other Than When Chased
An interweb friend just asked me about getting started running. The question was:
I'd like to start running. Do I really need to do a walking plan first like i keep reading? I do yoga & spinning now and some walking 5/wk.
I thought I'd post my response here in case anyone else cared.
First off, I am by no means an expert. I'm still trying to figure a lot of this stuff out myself and rely heavily on google, pre-established *conservative* running programs, and listening to my body.
I did not start with a walking routine per se. I actually started with bicycling and gradually added in running, but my initial running - even just a mile - had a lot of walk breaks sprinkled in - pretty much out of necessity. The key, I think, is to NOT overdo it. It takes a while for the knees, ankles, feet, and even bones to get used to the impacts and motions of running even if your heart and lungs have a good base (mine didn't). It's vastly different from riding a bike. So if you overdo it, it'll suck, and you'll never want to do it again. That's what kept me from running before - the classic folly of waking up one morning, deciding I needed to get into shape, running 2 blocks all-out, dying, and crawling back to the couch.
So, yes, there will be, and should be, some walking involved I would say. But how much depends on the feedback from your body. Even now, there are some 'runs' where I just don't have it and end up walking a good third or more. But that gets into the mental side of running a bit, too. :)
I know you're not starting from 'the couch,' but if you google "couch to 5k," you'll find a lot of good beginner advice. Again, I suggest starting conservative. The forums at RunnersWorld.com are pretty good, too, though I haven't been over there in a while myself.
One thing I find invaluable in training is my heart rate monitor. Training by one properly takes a whole new set of google searches, and again I make no claims of being an expert, but once I got the basics down, it really helped keep me from over exerting and burning out.
I hope this helps in some way. If you've got more questions, shoot, but remember, I don't know what I'm talking about!
Good luck. Get going!
