Best Pace Calculator for Android

Learn how fast tempo runs, intervals, easy and long slow runs.

Pace+ is an application for Android smartphones that calculates paces for specific running workouts. It is primarily  designed to give recreational runners ease with self coaching and advanced runners achieve target race times.

I once had trouble knowing and learning how fast I needed to run each type of workout  – and do it right.

When I started to use the application, it took out most of the problems with training preparations. It’s functions gave me a very good basis as to where I should start and how I execute the workouts in terms of intensity.

Works like tabs. Simple and functional.

What I really find very useful is the training calculator.

I simply put a data of my fastest time on any race distance or any projected race times for that matter and the app tells me how fast I should do my easy runs, tempo, intervals and long runs.

The Calculator tab allows me to see  my average pace. And then there is the Physical tab that supplies me with information on ideal heart rate zones, body mass index and calories burned for workouts.

paceplusreview

Know your training paces, bmi, heart rate and calories burned.

The Conversion tab also makes it simple for me to convert distance and temperatures.

Time to finish is measured by running the race.

The only part about the pace calculator I didn’t find that useful at all was the Predictor. My experience has taught me the factors that affect race time and performance.

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Personally I don’t think the predictor is reliable.

A good running plan has good recovery results.

Pace+ not only solved the problem I was facing with intensity but also the structuring of my workout schedule. It keeps me in tune with the estimated effort I needed to exert on every run so that I can perform another workout the next day.

It surprisingly allows me to recover better due to the control I have over intensity.

Newbies may first find this unnecessary.

I participated races from 5kms to half marathons and Pace+ helped me prepare most of these events.

While it suits best runners who already have experience planning and executing training plans, I don’t think this will be useful for guys not aiming for personal bests.

In a jiffy.

PROS: almost complete running calculator tool and user friendly interface.
CONS: could be better if it supports route creator or has tracking features.

In my opinion, other calculators don’t quite compete with Pace+ close enough. So far, for me, it’s above other personal digital assistant applications built for runners.

Download the app on Google Play Store.

It’s free and definitely worth checking out.

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Simple. Practical. No nonsense- ezRunner.

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Myth of Taking a Bath after Running

Getting washed ain’t both helping and bad to the body.

There are a couple of misconceptions and myths about a regular shower after exercise. In my opinion, it  is not true and may have stemmed out of  coincidence.

Neither it has negative effects that could potentially threaten a mortal athletes physical health as some speculate.

Unless – I do a stupid approach to comfortably take a bath with freezing  cold or hot water after a long run. Get my body into “shock” and bet a spot on the world’s most idiot and insane runners record book.

Seriously speaking.

Some of the effects are said to be blood vessel constriction, blood clotting and the famous Filipino “pasma” diagnosis.

Sadly these so called effects have no medical and scientific basis or any academic research published that will otherwise prove it’s real.

And another thing.

Colder baths don’t speed up recovery.

Endurance athletes don’t benefit from ice bathing.

Perhaps a marathoner may find himself  on immersed on a tub of ice cold water.  And he might “think” it is helping with muscle soreness but it is not according to a research from the University of Hampshire.

Headed by Naomi Crystal, she and fellow researchers indicate no strength and perceived soreness difference on both subjects who dipped ice bathes and those who did not.

It is just a waste of time.

Shower after running only answers a single concern.

In my 4 years as a recreational runner,  I can tell that there is no subtle difference in recovery time between taking a bath before running and taking a bath after running.

What affects my recovery are;

  • Hours of Sleep
  • Food and Nutrition
  • Workout Intensity

Nothing else.

The only benefit I get from taking a shower after exercise is what it is meant to do –  CLEAN.

It feels good to take a splash and be washed away with dirt and sweat.

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Final Cut

While I have the confidence of telling what works for me,  it may not be applicable to others.

So feel free to post your comments and ideas about this topic. I would be honored to learn and hear from your own perspective.

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Simple. Practical. No nonsense- ezRunner.

Free Run 2: Lightweight and flexible but not for races.

This is my closest
experience to minimalist running.

I was really curious about the concept of Nike Free Run 2 and decided to try a pair for one of the half marathons I participated. It was the first time for me to wear this kind of running shoes and I was impressed how it met with my expectations.

Free  Run ezRunner

For me, Nike Free Run scored big with its innovative outsole grooves.

Bright minds at Nike did a wonderful job of developing a revolutionary outsole innovation. For the succeeding models of Nike Free Run, this design has become a functional signature throughout the series.

My adjustment was easy.

The shoes are light and I had a smooth transition from my typical cushioned trainers that has more weight compared to the Free Run 2.

It’s ventilation is fairly good. I used it on one of my training runs on a hotter day and it provided more than enough cooling to keep my feet comfortable until I finished my workout.

But what I love the most was it’s flexibility. There was greater freedom in motion as far as how my foot mechanic works during push off. It really made use of the technology for making foot movement as natural as possible.

Personally, I was glad that the shoe stayed well fitted on my feet even if I laced it loosely to give additional space for my feet to move inside. This is another feature that I like about it. The shoes provided good comfort for my feet even if it is near minimalist type of footwear.

Not made for Long Runs and Uneven surfaces.

I just wanted to emphasize that the Nike Free Run 2 is a great shoe worth reviewing even if it’s not so latest in running trends.

And it does have dents on it.

First stop, it ain’t good for hours of running. What I mean is that after using it for long runs and a half marathon, I felt that it had lost some of its protective cushion.

Second, while it offers smooth rides on even surfaces, going through dirt roads caused me to slow down because small rocks would fit into the groves.

The shoe performs best only on tracks and road runs. And in my opinion, it is better off used in short distance races.

I have the better end of the bargain.

My experience taught me that the Nike Free Run 2 is a good choice for recreational runners. I myself use it only on my easy runs and recovery days.

However if I were just starting out, this is not an ideal pair to begin with. Because it offers lesser foot to surface protection in exchange for its flexibility and lighter weight.

Quick FYI

Pros: Lightweight, flexible and secure fit.
Cons: Looses sole cushion for long distance runs.

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Simple. Practical. No nonsense- ezRunner.

Three Signs of Running Burn Out and How to Recover.

Knowing when to stop is the start of recovery.

Fatigue may take days to recover. Self-coached and recreational runners often get in trouble with over-tiredness by failing to take notice of the signs.

That includes me.

I myself had a couple of experiences with fatigue. In those times it literally screwed my day and my work. So when your body tells you “it’s too much!”, be sure to take it seriously.

IT IS WHEN THERE IS…

…Chilling Sensation. One of the earliest and easiest to tell warning signs that I had too much distance covered and did not recover between runs. It also happens when I am “cramming” to make up for “did not run” days. Just to end up bonking into the workout.

…Weakness. My friends and I started good. Thirty minutes later or just about halfway I was STRUGGLING to keep pace. I had shortness of breath and dizzy. Later on I lost leg strength. It’s like having additional weight straps on my feet and felt very heavy.

…Loss of Appetite. Caring less where to doze off the entire morning is a better choice than eating my favorite breakfast. I hardly even have the stomach to swallow water because it makes me puke! image

WHAT I DO WHEN I “FEEL” THE SIGNS?

Skip Next Run. Everytime I am feeling the “chills”, I always cancel my next workout. Besides, skipping a day of running has very little effect on fitness. In fact it has worked wonders for me.

Stop While Your At It. When weakness hits me, I ride my way back home. I don’t mind. Actually it’s perfectly FINE. Honestly that may not always be the case. Sometimes I walk ’till I finish my route. The point is – I was able to recover faster halting and postponing my workout some other day.

Sleep and Nap. I just do myself a favor and go to dreamland. Usually after a day of rest I am back on track. However there are runners who are capable of either bouncing earlier or much longer than others – I know and I don’t mind.

In a Jiffy

Chills, weakness and appetite loss are indications of burn out and fatigue. Stop, Skip and Sleep to recover.

So now I ask you to tell me what I might have missed. I would be glad to learn from you. And send your friends the link to this blog so that they too will learn of your ideas and mine.

Simple. Practical. No nonsense- ezRunner.

Look Good and Run Better.

The benefit and effect of wearing the right outfit on performance.

This is embarassing but I must confess.

You see I spend at least 10 minutes picking the right outfit for my morning run – even if I only have a few of them.

And I completely understand when you do the same because it feels great to look “competitive” on a workout.

Because nobody likes to appear “unfit” especially with peers and people who pass in front of you.

But DOES it really matter when it comes to running?

Let me share what I discovered while reading articles why dressing like a pro is something to consider or not.

Spend if you want to improve and cash on it wisely.

University of Hertfordshire Professor Karen J. Pine (in her book – Mind What You Wear: The Psychology of Fashion) researched how a person’s attire affect confidence and self-esteem.

She concludes that attitute is changed depending on the clothes worn.
          •   Students who were told to wear Superman shirts felt more assured than those that did not.
          •   Women participants had low math test scores wearing swimsuits.

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Which LEAD to –

Confidence improve race times.

A runner who is excited, prepared and with a positive mindset will have increased effort and commitment.

And they will fare better in races.

However, Dr. Alan Goldberg wrote in CompetitiveEdge.com that POOR self-confidence means:
           •   An athlete or team will consistently perform way below their potential.
           •  It can kill an athlete’s enjoyment of the sport.

Don’t get me wrong but if shirtless running is your “thing” then have it your way.

In a jiffy
Clothes influence thinking. Wearing the RIGHT gear gives you better confidence that leads to gains in running performance.

Now if you haven’t done this, I want you to do a little mix and match with your outfit. And tell me how your morning workout was by leaving a comment.

Or share this with your friends so that they too will reap gains simply by putting on a nice singlet.

Simple. Practical. No nonsense- ezRunner.

Slow Runs Will Make You Run Faster – Three Personal How To Do It Tips.

Endurance first, speed later.

Or forget about the latter. A runner needs to have a good foundation to be good at running. But strong runners have better foundation because of a well structured base building program.

This principle was popularized by coach Arthur Lydiard in the 1960’s. Today numerous online training plans (some actuality sucks) and coaches will have you structure this first at least 12 weeks before anything else.

There are TONS of blogs out there that teach about this principle. Even so I thought I bought this one out.

Because I have not read a “blog” that discribes how base building makes running practical, simple and improve race times!

Let me take this chance to cite some of the reasons why.

It’s speed workout without the speed workout. This is a no brainer. If a runner is consistent with his or her weekly mileage, the body will adapt. A healthy runners has faster race time.

Training is elite stuff, it ain’t me. Reality check here for a sec. I personally aim for long term relationship with running. Improve while sparing time for family and work. Pros can afford that. I got bills to pay!

DIY! Do It Yourself! Just what I love about it. Be my own coach. Allows me to control my pace and save me from injury.

Time to cut the chase.

How to safely build running base.

I have 3 easy to follow and practical ways to do it.

1. Stick to your calendar.If you have a 4 day per week sked, run 4 days per week.

2. Longer run on a week end. I have 2 types of running scale: DISTANCE or TIME. Increase either one of the “type” gradually and not the number of running days.

3. Snail pace is better than turtle sprint.In my experience and observation, I fare better in maintaining a weekly mileage in first gear. Take it s-l-o-o-o-w-w…

In a jiffy – take your time, make only gradual increase and stay first gear.

Bonus tip: Join a local club and run along with members who do base building.

Did you learn a tip or two? Or have one you would like to share? Please tell me. I will be glad to hear it from you.

Simple. Practical. No nonsense. ezRunner.

Running Pics May Get Snobbed, Waste of “Like”.

Do this little trick and make images more persuasive.

Forget it if your trying to convince friends to run and you have the same crap as most running pictures these days. People are posing happy selfies where in fact it’s a darn struggle just to finish the race with aching legs and sore feet.

Yes it’s true.

But you still need to make your peers interested and get them to hit that like button because it’s relatable and less intimidating.

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We were told to be wacky but instead we bounced our assess. I don't have a clue if we were told to jump instead.

Take for a bad example one of my Facebook post with all the glory after a morning 10 kilometer run. It’s all but pictures and nothing more. I easily fell prey to “MUTE” practices even today out of lazyness.

Soon I realized that doing so makes me a showoff for the sake of my own personal amusement. Immediately I stopped uploading after run pictures.

My intention was to make my friends start working out but the effect was I dissuade them instead of  motivating them.

So how do you make your Facebook pictures get more likes?

It is actually very simple. Make it better with “words”. Tell the world the story behind the image. And do it with – CAPTIONS.

People are more likely to hit that like button when they clearly understand how great or bad that morning workout is. It increases your believability and the readers tendency to share your story.

Have you noticed those newspaper headlines with captions below them? It encourages people to turn the pages and get to the full story behind the pictures.

The same goes to your Facebook image uploads. Friends would likely to talk about you and like your morning run.

And it’s something, including me, most people fail to do.

In a paper written by Sandra Mathison (Seing is Believing: The Credibility of Image based Research and Evaluation) states that numeric, text and vocal data are more associated with facts, reasons and objective knowledge. In other words, texts provide clarity to image representations. It describes what is it your doing and  generates value for your viewers.

And a study conducted from the University of Oklahoma about how pictures influence news consumers say that images, with texts, are more likely to be remembered.

Which makes this easy to recall…

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"I may not look like it but I am dead serious." - coach Marven after his 8km workout last 2014.

Than this…
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So next time you decided to post a “selfie” or “usie”, how about including a short caption of that image? This will help you convey your uploads more believable and encourages friends to learns more about what you do.

Now I am going to ask you to TELL me if there’s something in your mind that you can apply this technique?  If not then please share this post to any of your friends who need this tip.

Run daily, healthy.

TIP 38: How to get more likes on Facebook
LEARNING: More about Captions
MATERIAL: How Pictures Influence News Consumers.pdf