Category Archives for gps

Chip or GPS Time?

I just had someone message me this question on Instagram! If he goes by chip time, he was only 2 seconds of PRing, but if the GPS time is correct it took him longer to run the course. So, which do you go by?

Should you go by chip time or GPS time for races? - Click to Tweet!

Running by Heart Rate, Perceived Effort, or Pace. What’s best?

What are they?

Heart Rate: You can use a strap that goes around your chest or a watch with a built-in heart rate monitor to get real-time heart rate data.

Perceived Effort: Rating of Perceived Effort (RPE) is often a tool used in studies with a numerical rating scale based on how hard you think you’re working.

Pace: Simply put, a pace range that you should be running in.

How to determine optimal ranges?

Heart Rate: You can figure out your Max Heart Rate by performing a MHR test. Then you can break this down into zones. And then different runs may be prescribed a HR range. For example a recovery run may be zone 1 and 2.

Perceived Effort: This is harder to put a number on if you don’t have the chart in front of you. With my athletes, I typically recommend they do the vast majority of their training at “an easy conversational pace” where they could read poetry or converse with a friend in a decently normal way.

Pace: Typically this is like Heart Rate and you use a personal record (such as a 5k time) to create suggested pace ranges. For example, and easy pace may be 1.2-1.4 X your 5k race pace. Or you may do tempo runs at 95% half marathon pace.

Why select one over the other?

Various reasons. Heart Rate and Pace ranges are nice suggestions when you need a broad range to stay in, such as for easy runs.

Paces are helpful when you need to hit goal splits for a key workout.

Effort is nice during easy runs since it requires no electronics. Effort is also helpful when it is more difficult to maintain a prescribed pace or heart rate, like on the trail, hilly terrain, or over snow.