Archive for February, 2013

Shin Splints

Posted: February 25, 2013 in Running
Tags: , , ,

Recently I became the latest in a long line of runners to experience shin splints. There is a lot of material on-line about them, their causes and cures.

I have my first 10k race soon and I really could do without an injury.  I have followed a plan with a gradual build in mileage since my 5k races at the back-end of last year.

I have achieved well against the plan which stresses running for time periods at a particular level of effort and not mileage.  However,  the miles have racked up with my last long run being 16k and a latest weekly total of 28k.

After being told to ice the injury and do some  stretching by my physio, I decided to do a bit of research.  YouTube has a number of people claiming silver bullet cures with strapping,  golf balls and foam rollers. The video below is a bit more low tech and had a positive effect on my shin splint when I tried it.  Only time will tell if it works…

Help for Shin Splints by Caroline Jordan.

image

In a previous post, I discussed some problems with my new toy, the Garmin 310xt.

When the ECG gel arrived, it turned out to be an ultrasound gel. This should still work as it is viscous enough to stick, while being capable of conducting electricity.

I tried it on several runs, but the problems persisted. Spikes reaching over 100% at the start and a lack of sensitivity when changing intensity, with further spikes or lows when the unit caught up.

Next I decided to ditch the wicking top I usually use for a standard cotton T-shirt. This returned good results. The spikes are gone and the unit is much more responsive to heart rate changes.

I had been questioning my heart zone calculations, but it turns out that running flat out I acheived 100% on the monitor with accurate recover rates afterwards. This is based on the standard 220-age formula.

I now have better confidence in looking for new maximum rates during hard workouts or races.

It’s a pity that the HRM is not compatible with modern running clothes, but it appears to be a common problem on many HRMs.

New Toy: Garmin 310xt

Posted: February 1, 2013 in Running
Tags: ,

I am not an early adapter of technology as illustrated by my new aquisition – a Garmin 310xt. These were launched a couple of years ago, but are still recommended as good, reliable and robust. They are also significantly cheaper than the contemporary models.

I have been using my android phone to track runs, mountain bike rides etc. This has worked really well but I wanted somthing a bit more robust, reliable and waterproof. I was also interested in training with with the heart rate monitor. I was on an FPOS (First Person On Scene) refresher course recently. This includes oxygen therapy, airway management and pulse oximitry. I managed to see off the pulse oximeter alarm with a heart rate of 51bpm.

On the day it arrived I charged it up using the clip on prongs and followed the quick start instructions. The unit comes with a USB travel charger. The set up was easy and I did some initial customization including switching the virtual partner off and the configuring the auto scrolling display.

I was scheduled to do a short cross training session. I chose to do some step aerobics while watching TV. I found the heart monitor wouldn’t work unless I wetted the sensors first. When I started the workout, I found my heartrate jumping up to 130% of maximum and then back to recovery rate.

An internet search on irratic bpm readings found that th’s is a common problem with various systems, not just the Garmin.

http://www.dcrainmaker.com/2010/04/troubleshooting-your-heart-rate.html

I have some ECG / ultrasound gel on order. Hopefully that will solve the problem.