British Masters 5K Champs with Garmin Forerunner 955, Stryd, Strava analysis

[@thewingitrunner]

The Swindon Legend Gary O'Brien 👍🏿💪🏿

[@TimGrose]

ah yes are you both in the same club?

[@thewingitrunner]

@@TimGrose yeah same club

[@josephgonzalez_]

Great to see you yesterday - you managed to include the whole clip with me and Gary! Turns out my time was only good enough for 11th M50 - the standard was so high. Interesting to see the Garmin 955’s track once you’d switched to the satellite image map. Carriage Drive South is indeed badly drawn on the standard map! Ben Felton found his Valencia tough - that’s what marathons can be like, you overstep a fine line earlier on and you pay for it towards the end. Well done to Matt on his brilliant time- turns out Scott Overall helped with pacing!

[@TimGrose]

Yeah great to see you! Thought would put the chats at the end with chapter headings so can skip bits not interested in. Yeah standard was so high. Never done this one before - it was in Horwich before but feel I want to take part in these if can as even if out of contention good to see where you stand as it were. Yeah Matt did amazing. Not sure why/how Scott Overall was involved but a quality pacemaker for sure. TBH I have never been bold enough to go out too hard in a marathon but done it many times at these shorter distances.

[@jacknixon7475]

I wouldn't worry too much about the Garmin race predictors. Mine predicts a 2:38 marathon and I run a 2:26. Good to see you at the BMAF 5k on Sunday and great video as always.

[@TimGrose]

Only snag is that for all my races since I got the 955 they have been remarkably accurate! Oh well I know I can run faster than what they are currently predicting. I just need to get some good training in. Well done on 2nd overall in a very quick 15:12. Road PB by the looks of it? Hopefully you have a sub 15 in you next year ?

[@jacknixon7475]

@@TimGrose Thanks Tim. It will be interesting to see how the race predictor works out for you with the 955 as your training progresses. I find it gets more inaccurate for me as the distance increases. Yes very pleased with a new road PB and hopefully can break 15 mins next time I'm out on a quick course in a fast field. Good luck with your training I'm sure I will catch you soon at another race. All the best.

[@tworunningbrooms]

Love these race Vlogs and seeing so many fine runners in action.

[@TimGrose]

Thanks and yeah mostly ahead of me :)

[@jimlaidlaw8925]

Good to see you . Bit different from the track temperature in the summer

[@TimGrose]

Indeed ! Once get going prefer the winter but don't feel like getting out of bed :)

[@bev9708]

Woww, GREAT Tim!!! Bravo!! Yeah we all usually have an awful lot of work to do, but still it’s a great time considering the length of time you were down and out and coming back! I’m so thrilled for Matt the Welsh Runner… he has been stacking up some bloody impressive PBs lately !!! 🙋🏻‍♀️

[@TimGrose]

Yeah thanks. Not really the time where I want to be at (mind you we always want more whatever don't we!) but felt strong and kept up the effort well and even managed a good final sprint. How are you now?

[@bev9708]

@@TimGrose Yes we often have that habit of never being satisfied, so I really try to appreciate every run!! I’m starting to feel strong again , almost back to full weights for strength training, but have picked up a sore foot so spending lots of time on the elliptical at the gym these days until I get over it, and spin classes too! ! I was naughty and ran a HM anyway and did great!!! But am paying for it hobbling around now!🤷🏻‍♀️🤷🏻‍♀️ C’est la vie!!!

[@TimGrose]

@@bev9708 ah if it is not one thing it is another but hopefully won't hold you back for long.

[@bev9708]

@@TimGrose 😂 yep sometimes but I’m still working hard! so I’m happy and grateful !! 😁💪🏻💪🏻

[@Stevenc1984]

Great result given no speed work and that you were ill not too long ago 👍🏻

[@TimGrose]

Yeah that has kind of been deliberate/enforced as only recently have I felt OK again to train fairly normally.

[@fabsterun]

Arm warmers are great just done with my morning run I'll watch the full race after my strength routine 💪🏼 tested our newest addition today

[@TimGrose]

Yeah I use them all the time at moment. More aero and way cheaper than £300 Soar jackets :) Plus can just pick a suitable tech T shirt and be seen.

[@fabsterun]

@@TimGrose yeah I have 3 pairs . Aeroswift ones from nike , terrex ones and recently added the craft "dazzle" arm sleeves for running. I love the fast that in case of overheating they are very easy to take off and store in even a gel pocket. And indeed wearing your club vest is possible when using sleeves

[@TimGrose]

@@fabsterun Indeed exactly what I did with my club vest (not yet a Soar one LOL ) here.

[@fabsterun]

@@TimGrose soar is insanely expensive for a bit of woven plastic

[@sylvainbauge]

Nice work on the race. My Garmin also predicts a 19:29 5K and usually it's pretty accurate. I've just started marathon training so not ready for a 5K at all. Where do you see the race predictions chart on Garmin Connect?

[@sylvainbauge]

Oh and on Stryd I'm at 4.05W/kg but with the wind pod. I've run a 10k trail race yesterday and the power was quite low. On a road 10k, my power would be 15W higher. Did you notice any difference running on trails with the new gen pod?

[@TimGrose]

In Garmin Connect on a web browser, it is in the Reports, Running section. connect.garmin.com/modern/report Can you see it? If not what Garmin watch do you have and does have it race predictions on the watch itself ? If not, I suspect you won't see any as AFAIK the calculations are done on the watch and "sent" to Garmin Connect and not the other way round.

[@TimGrose]

@@sylvainbauge Haven't done any real off road running yet in the Next Gen Stryd but it can't really detect the slower surfaces so I expect power to be lower due to generally going slower than on the road.

[@sylvainbauge]

@@TimGrose Thanks for taking the time. No I don't see it and my watch does have the race predictor (Garmin 745)

[@timeonfeet]

Well done Tim, it sounds like the standard there was really high, lots of really speedy runners in there. Great to see you chat with lots of others taking part too

[@TimGrose]

Yeah funny got a few hello Tim have seen you on KZbin! I think if I was in better form would need to forego any GoPro "action" as those starts are always a bit frantic if you are really going for it. I know now to line up a bit further back although we did not seem to get a chip time this one although I was "off" pretty much straight away anyway.

[@runningman660]

Some impressive times there.

[@TimGrose]

Yeah - many of the leading masters in the country so good at least to line up with them.

[@tomariowilliams1239]

Good video and good to see some Dulwich Runners in action

[@TimGrose]

Thanks! Looking at the results 3 Dulwich M45s sub 16 and top 15 overall is good packing for sure!

[@quwers]

3:17 is inside good for age. There are some bonuses to getting older.

[@TimGrose]

Yeah if another sub 3 proves elusive, I may have to reset my sights on those good for age marks. Just noticed that my PB 2:33:53 aged 38 is now "worth" 2:58:12 aged 56 which "sort of" gives me some hope especially as I did 2:56:53 in early 2020.

[@AncoraImparoPiper]

I use both Strava fitness and freshness chart and Runalyze. I find Runalyze more comprehensive and useful, though.

[@TimGrose]

I find the Strava one useful as it is quite simple although it does seem biased towards long runs with a bit of effort over 5Ks as here with a lot of effort. Runazle I find useful for the pace breakdown over time but need to study it more. Forgot to say also use Training Peaks partly as Matt likes to use that to see what his athletes are up to.

[@AncoraImparoPiper]

@@TimGrose I also use TrainingPeaks mainly because it identifies new thresholds and updates pace ranges accordingly. I do look forward to your views and maybe long term use of Runalyze. There is a lot in that app and I'm sure I'm not making the most of it. Keep at it, mate.

[@gregbabbs4001]

Tim would you recommend disabling the Pace and Distance settings in the Next Gen Stryd? I noticed on my run yesterday that it was quite a bit off compared to my Apple Watch and iPhone. Also, when I used it on the Treadmill indoors it was showing 8.3km/h compared to the 9km/h setting on the treadmill. I know it's a general question of - who do you trust more? But I wondered what you think. Note - I am using the default calibration factor of the next gen Stryd pod

[@TimGrose]

Yes basically. I don't really ever use pace & distance from a Stryd outdoors especially since I got a Forerunner 955 with Multi Band GPS. On a treadmill, Stryd will tend to measure "short" because of the way it computes movement sort of in flight as it were and they argue not measuring when the belt moves under you. That said I find it convenient to try and match what the treadmill says as close as possible. Sounds like you would need to change the calibration factor to 9/8.3 * 100 = 108.4 % to get it to match closer!

[@robin29991]

I always found the Strava Fitness and Freshness a bit useless for me as it only mirrors my mileage it seems. The more I run, the fitter I get according to it which is not true at all. Also confused by the Form graph. It seems to do the opposite and peaks whenever I take a rest period or am ill/injured. So not really sure what that is supposed to show. Good race, anyway! You still have a strong sprint finish. Definitely not sub 3 shape yet, like you said, but there is still plenty of time until Seville:)

[@TimGrose]

Somebody had "sat" on me for a good while then went past as the long home straight started. I then noticed he was from a very local club to me and older so I thought I would see if could get past again! Must say the shoes feel "better" going way faster than normal ! Yeah the Strava thing is biased towards long hard runs so my 10 mile race got a big score. Then again for me I do feel I now get "fit" with a combination of mileage and intensity so I think there is a good correlation for me with my actual fitness. It won't "like" too many rest days however as pulls down your average.

[@Alecmcq]

How do you get that peak pace analysis? I am a Strava subscriber, and I don’t see it.

[@TimGrose]

It is "Sauce for Strava" saucellc.io/ and is a Chrome browser extension. In fact I have just signed up for the paid for service. You can still get that peak pace analysis on the free one which is what I showed in this video.

[@chrisgardiner4998]

Loving that extension Tim! Thanks for sharing that one, as I always wanted that detail and just didn’t know how to get it. Perfect!

[@TimGrose]

@@chrisgardiner4998 ah good. yeah it is handy isn't it.

[@chrisgardiner4998]

Was meant to go to bed, now pouring over data from Strava. 🤦🏼‍♂️

[@Fozzee.1970]

Where do I find race predictor in Garmin Connect website?

[@TimGrose]

In Garmin Connect on a web browser, it is in the Reports, Running section. connect.garmin.com/modern/report Can you see it? If not what Garmin watch do you have and does have it race predictions on the watch itself ? If not, I suspect you won't see any as AFAIK the calculations are done on the watch and "sent" to Garmin Connect and not the other way round.

[@ThatRunningGuy]

Onwards and upwards Tim

[@TimGrose]

Yes thanks could have been worse for sure. Well done on your 39 10K yesterday. Same sentiment to you!

[@ThatRunningGuy]

@@TimGrose definitely need to sign myself up to a masters event

[@TimGrose]

@@ThatRunningGuy yeah I'll try and let you know when spot the next one. Just done the 5K and 10 mile ones so there must be a Mile, 10K, XC and HM at some point as well as summer track league and outdoor and indoor championships. Tough competition for sure but I think it is good to test myself against my peers and have even picked up an age group bronze in the Mile and 10 Miles when I was going better and perhaps everybody else wasn't :)

[@ThatRunningGuy]

@@TimGrose 👍 I’ve just signed up to run the Farnborough HM again, which I think is a masters event

[@TimGrose]

@@ThatRunningGuy ah I did that one 3 years ago month out from Seville which am down for again. Wasn't aware that Farnborough was a masters event per se however. I enjoyed that race - a little rolling but for a HM perhaps keeps it a bit more interesting.

[@fabsterun]

First

[@TimGrose]

Yes and I made this a bit earlier than weekday ones of late :)

[@fabsterun]

@@TimGrose I was just done with my testing of the shoe when it popped up perfect