Running

At a cadence of 180spm that's ~23 breaths per minute. That's really low.

According to my Garmin stats I'm doing my easy running at the moment at ~33 breaths per minute, which at my cadence around 165 that's a neat 5 steps per breath. So that's likely 2-in and 3-out (I don't consciously count it so this may be wrong).

Nose breathing only is also a way to limit pace.

For slow running I find that wearing my HRM and strictly telling myself before and during that I need to stay under 140bpm really helps. For faster sessions I disregard HR and just look at pace, but for all other runs the HRM is invaluable at keeping me in check (it's amazing what you 'think' is easy pace versus what is actually easy!)

I had some superfeet insoles that i struggled to get on with that have a similar heel shape. I think a lot of the problem comes from the large scoop around the heel taking up a lot of space in the shoe rather than just the extra stack height directly under your heel. Mine were a struggle to push down into the shoe whereas most standard insoles almost drop in. You could try trimming the ramp down to make it shallower or remove the concave entirely making it narrower at the same time as i assume there just eva foam. Or try some later like this where the heel drop away rather than scooping up?

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I've run to breath count (alongside hr)for as long as I can remember in road & xc as it correlates well to hr and makes running on feel without hrm much easier.

6 as 3 steps in/out (always LRL in RLR out) was my default even for steady runs but I've recently switched to 5 in 5 out (starting on left foot still) to ensure my easy pace doesn't increase gradually as yoshy described.

5k race effort will start at 3/3 then hit 2/2 sometime during as the hr ramps up. I'd have to pay attention more to know what's going on in the last few hundred metres, all sense is obliterated by pain usually.

I’ve got to confess I’ve never even heard of pacing or taking note of breath while running let alone tried it!

Kind of enjoying “tapering” so far, two incredibly serious phantom injuries so far, got to do some 1 mile reps this morning which was genuinely fun/interesting as I’ve always maxed out at 800m in hrs reps and then done more like threshold efforts over a much longer distance, also bought myself a pair of alphaflys and some of the current aeroswift kit, only done one run in them so far and they feel like a bit more effort to get them up to speed but equal in magic carpet feeling and given I was doing 5:35 miles they are pretty quick too..

That's really low.

I often do 5 steps in, 5 steps out on an easy paced run. Sometimes 6in/out if I'm concentrating on slowing my breathing (which I only do as a "how little can I breathe and still run" sort of game, and not any specific training reason). I'm generally at about 180spm - 15 breaths per minute at the extreme but I really do have to keep the effort low before the air hunger kicks in!

Reminds me I forgot to buy the bloody Polar arm strap - My Garmin 945 monitor is rly annoying me as its inaccurate which for a £500 watch is pretty disappointing

My Garmin 945 monitor is rly annoying me as its inaccurate which for a £500 watch is pretty disappointing

The problem is that skin based HR requires a really tight connection to work really well. The Polar OH1+ on a bicep gets a much better connection than anything (Polar OH1+ or a Garmin 945, anything) can make at the wrist as the bicep is like rock squishy. The bones in the wrist make it hard to keep a sensor pressed against the skin tightly.

right but then they should ship it with a hr strap and just admit it kinda sucks

They make even more money on the ink catridges HR straps.

Some people don't care for perfectly accurate HR records. Wrist based HR is 'good enough' for most people.

(My HR strap occasionally gives duff info too. Nothing is perfect.)

Wrist based HR is 'good enough' for most people.

This is my take on it too. I just need a guide, not an exact HR figure. Gave my HR strap away ages ago.

Pushed it a little bit on today's 5k and managed to do a 5:27 km at <160bpm on the flat which, for me, is a big result bearing in mind I was starting off back at >6:00/km at the same HR/exertion a few months back.

My fastest km (ever, barring downhills, glitches and sprint finishes destroying my HRavg) was a 4:52 at 167bpm which was km 2 of a 24:23 parkrun way back when.

The difference is I was 10kg lighter back then (and still 10kg overweight then). So a 5:27/km whilst being 20kg overweight and with ~15bpm HR to spare is looking good for the future (for a mid-40s fat bloke). Now I've just got to keep the running up, get the weight off and keep it off this time.

This was my HR plot from my 945 (with HRM-Tri strap) last week. No idea why the HR suddenly jumps after 5 minutes, it was definitely under-reading in those first 5 minutes as that run was a relatively steady state effort.

This probably happens every one in 50 runs at a guess.

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Nice one.

I've been weighing up an upgrade on my watch to something like a 245 music (or maybe 745/945/Fenix if I'm feeling plush), currently using a very old/basic Forerunner 25 with my Wahoo HR strap.

Heard wrist-based monitoring generally sucks but I guess if it is consistently in-consistent that would be alright. Like the idea of music from my watch without taking a phone but then also quite enjoy the 'quiet time' you can get from running without. Maps would be useful too, but that's only available on the super expensive options

¯_(ツ)_/¯

Barkley is underway. #bm100 on twitter

It has been ages since I ran with a strap but I remember that used to happen on my runs too. I found that moistening the strap electrodes helped.

Running without a phone is really nice - so I like the 945. Load it up with podcasts and away we go. The Forerunner 25/35 are dead good though, epic battery etc

Maps and using it for swimming and some other training is useful

Yeah, inconsistent isnt the end of the world but sometimes I have no idea what its tracking to (think @duncs has mentioned it syncing to cadence which I think happened to me last night at certain points)

I'm always guilty of overcomplicating things so everything I can do to limit that is good, will stick to the 25 for now - as you say, battery lasts weeks without a charge which feels like such a luxury these days.

Yeah I miss that sweet battery life!

I wear a Forerunner 235, and my route hasn’t been recorded for recent runs (as in, when it syncs to Strava it’s just the speed, distance but no breakdown of KMs or segment info etc). Any idea what’s going on?

Is it recording it as an indoor run (treadmill) or something like that?
Also if you have a privacy zone set up on Strava and your run is all within that then it won't show any map/segments etc so if you just ran a short loop around your house that would do it.

Hmm I can’t tell, but maybe it’s related to the privacy thing. Will see what happens on a non-local errand run!

Definitely getting a GPS lock?

Not sure - just no route is showing up, and no segment or KM breakdown.

I used it for a 21k on Sunday and it worked absolutely fine, and then used it for two short runs on Monday and today (local errand runs, so as @Arducius pointed out, maybe within my privacy zone), but weird that it’s not even showing up for me..

Will test it on a longer run tomorrow!