GRAPHIC COACH RUNNER'S LOG AND PERSONAL COACH Version 2.2 (C) Copyright 1986 DUNNIGAN DESIGNS ALL RIGHTS RESERVED Dunnigan Designs 3536 Utah St. San Diego, CA 92104 (619) 299-0752 IMPORTANT NOTICE The GRAPHIC COACH is the copyrighted property of Dunnigan Designs. You are granted a limited license to use GRAPHIC COACH, copy it and distribute it provided: 1) you charge no fee for copying or distributing GRAPHIC COACH. 2) you distribute GRAPHIC COACH in its original, unmodified state, with all the included documentation. The GRAPHIC COACH is an example of user-supported software, software provided at low cost and with the opportunity for the user to test the product before purchasing. User supported software "banks" on the user's integrity to actually purchase products which he or she finds useful. If user supported software as a whole thrives, it means that all users will continue to benefit from affordable and useful software. If user supported software authors are not reimbursed, users will have no choice but to pay top dollar for software which may or may not end up being useful to them. Try the GRAPHIC COACH for a week, if you find the GRAPHIC COACH useful to you, send $24.95 to: Dunnigan Designs 3536 Utah St. San Diego, CA 92104 California residents add state and local sales tax. Registered users will receive a copy of the operations manual and will be eligible to receive any future program revisions at greatly reduced cost. The GRAPHIC COACH provides serious runners of all abilities an easy and inexpensive way to monitor their current training, compare current training to their past progress and plan their training to improve future fitness and race performance. It utilizes the potential of computer database and graphics functions as a personal coach of the user. GRAPHIC COACH performs these valuable functions: 1) Calculates training pace (minutes per mile) for each training and racing day. 2) For each month it graphs the pace and distance for each day's run relative to the average pace for that month. 3) Presents a table of any month listing the exact pace and distance of the runs, the average training pace for that month and the total distance run for the month. 4) Graphs the monthly average pace and total miles run for the whole year. 5) Presents a table of elapsed time, distance and pace for each race run in a year. 6) Calculates and displays a specific training schedule (distance, pace and number of runs) for the next week, based on most recent 5K or 10K race elapsed time. The training schedule is based on calculated aerobic capacities and maximizes the training effect. REQUIREMENTS GRAPHIC COACH requires an IBM PC (or compatible) with a graphics adapter or a Compaq computer, one disk drive, and PC or MS DOS 1.0 or higher. GETTING STARTED Make a backup of GRAPHIC COACH for your everyday use and save the original disk for safekeeping. Installing DOS will allow you to start your computer with the GRAPHIC COACH backup disk. I. Installing DOS (optional). For PC DOS: 1) Boot with DOS in floppy drive A and get the A>. 2) If you have two floppy drives place a formatted disk in drive B. (If you have only one floppy drive, don't worry, DOS will tell you when to put each disk in your drive.) 3) Type at the A> B:SETUP and press enter. 4) When the process is complete, the message "1 file copied" will appear. For MS DOS: 1) Format a new disk with the format /s command. II. Copying GRAPHIC COACH For 2 floppy drive systems: Insert the original GRAPHIC COACH disk in drive A. Insert the future backup disk in drive B. Type at the A> copy a:*.* b: and press enter. For 1 floppy drive systems: Insert the original GRAPHIC COACH disk in drive A. Type at the A> copy a:*.* b: and press enter. You will be prompted when to change floppy disks so that all the files can be copied. Remember: "Source disk" refers to the original GRAPHIC COACH disk, and "target disk" refers to your future backup copy. III. Verifying backup Place the backup disk in drive A and type at the A> dir and press enter. A list of files should be displayed which will include the file grcoach.exe. This file on the backup disk will verify that the backup was successful. USING GRAPHIC COACH Using the back-up disk prepared above, GRAPHIC COACH may be started in two ways. 1) If DOS was copied to the backup disk you may boot your computer with this backup disk and a batch file (included on disk) will automatically start GRAPHIC COACH after logging the date and time. 2) If DOS was not copied to the backup disk type at the A> grcoach and press enter. GRAPHIC COACH will present the following menu upon start-up: Grpahic Coach Version 2.2 To add data to the file, type `A' For a graph of a specific month's training, type `G' For a table of a specific month's training, type `T' For a year's graph of monthly averages, type `M' For a table of race results, type `R' To access a different year of data, type `Y' For coaching advice, type `C' To end, type `E' First read the description of operating instructions for each menu selection before you try them out. TO ADD DATA TO THE FILE: In order to use GRAPHIC COACH, you must enter the following information about your running training and racing: date, distance run & elapsed time in minutes and seconds. You must enter this data in the correct chronological sequence (i.e. enter data for 12/3/86 before 12/4/86). 1) At the opening menu, type A and press enter. 2) You will be prompted to: ENTER LAST TWO DIGITS OF YEAR OF NEW DATA (YR)__. If for example the day you want to enter is 5/7/86, type 86 and press enter. 3) Enter a T if the run is a training run. Enter an R if the run is a race. 4) For ENTER MONTH (MO), you would enter a 5 (May) for the example above. 5) For ENTER DAY (DA), you would enter a 7 for the example above. 6) For MILES RUN? enter the miles of your run on 5/7/86. For example enter 5.4 if you ran 5.4 miles. ** 10K = 6.2 miles, 5K = 3.1 miles, 8K = 5 miles, 1/2 marathon = 13.1 miles 7) For TIME IN MINUTES? enter the number of minutes it took you to run that day. For example if it took you 40 minutes and 32 seconds to run 5.4 miles, enter 40. 8) For SECONDS? enter the extra seconds of your run. For example if it took you 40 minutes and 32 seconds to run 5.4 miles, enter 32. 9) GRAPHIC COACH will then display the information you have entered, a. if it is correct, type C and it will be saved in a file for later graphic display. You will then be able to add another days data, or return to the main menu. b. if it is incorrect and you wish to correct it, type I and you will be prompted for the information again from step # 3. c. if you do not wish to add anything at all to the permanent file (including the displayed data), type R and you will be returned to the main menu. If you are completely fogged out and still enter data which is wrong, or enter dates out of sequence (like first entering 5/7/86 then entering 5/6/86). You may correct the data files with any text editor or word processor which can edit ASCII files. Just be sure to enter the data in the same format as you find it. e.g. T, 5 7 86 5.4 40 32 with a paragraph mark immediately following the 32 would be the correct file coding for the example above. FOR A GRAPH OF A SPECIFIC MONTH'S TRAINING: 1) At the opening menu, type G and press enter. 2) If you have not already accessed (brought stored data into memory) information for a particular year, you will be prompted to ENTER LAST TWO DIGITS OF YEAR OF NEW DATA (YR)__. For instance to graph a particular month in 1986, type 86 and press enter. ** (For a trial run of this command, at the prompt: ENTER LAST TWO DIGITS OF YEAR OF NEW DATA (YR)__, type: example and press enter.) 3) You will then be prompted to ENTER THE MONTH TO BE GRAPHED (MO). If you want to graph May, type 5 and press enter. GRAPHIC COACH will now display a graph for the selected month of training. Runs of less than five miles will be displayed as empty boxes, runs of 5 to 10 miles as cross-hatched boxes, and runs of 10 or more miles as solid boxes. The height of each box indicates the pace of that run (which is indicated at the side of the graph.) And the average pace for the month is displayed as a solid horizontal line. This graph allows you to easily determine how any day's run compares to your recent training. 4) Type Y and press enter to return to the opening menu. FOR A TABLE OF A SPECIFIC MONTH'S TRAINING: 1) At the opening menu, type T and press enter. 2) If you have not already accessed (brought stored data into memory) information for a particular year, you will be asked to ENTER LAST TWO DIGITS OF YEAR OF NEW DATA (YR)__. For instance for a table of data for a particular month in 1986, type 86 and press enter. ** (For a trial run of this command, at the prompt: ENTER LAST TWO DIGITS OF YEAR OF NEW DATA (YR)__, type: example and press enter.) 3) You will then be prompted to ENTER MONTH TO BE TABULATED (MO). GRAPHIC COACH will present your running data for the selected month by date, elapsed time, miles run, and pace and the total miles run for that month as well as the average pace for that month. From this table you will be able to determine your specific pace and mileage for a given day or month. 4) Type Y and press enter to return to the opening menu. FOR A YEAR'S GRAPH OF MONTHLY AVERAGES: 1) At the opening menu, type M and press enter. 2) If you have not already accessed (brought stored data into memory) information for a particular year, you will be asked to ENTER LAST TWO DIGITS OF YEAR OF NEW DATA (YR)__. For instance for a graph of 1986, type 86 and press enter. ** (For a trial run of this command, at the prompt: ENTER LAST TWO DIGITS OF YEAR OF NEW DATA (YR)__, type: example and press enter.) GRAPHIC COACH will present a bar chart of your average pace for each month and the total miles you ran for each month. The average pace for each month is represented by a solid bar, and the height of the bar corresponds to the pace on the left side of the chart at the same height. The total miles run for each month is represented by an empty bar, and the height of the bar corresponds to the miles on the right side of the chart. From this chart you will be able to watch your training pace become faster as you gain strength over a year. You will see the relationship between the miles you run each month and your pace for that month as well as the effect that training mileage increases have on your future training fitness. 3) Type Y and press enter to return to the opening menu. FOR A TABLE OF RACE RESULTS: 1) At the opening menu, type R and press enter. 2) If you have not already accessed (brought stored data into memory) information for a particular year, you will be asked to ENTER LAST TWO DIGITS OF YEAR OF NEW DATA (YR)__. For instance for a table of your race results in 1986, type 86 and press enter. ** (For a trial run of this command, at the prompt: ENTER LAST TWO DIGITS OF YEAR OF NEW DATA (YR)__, type: example and press enter.) GRAPHIC COACH will present your races (for the year of data currently in memory) by date, elapsed time, miles run, and pace. In addition, the average pace for all your races in the selected year will be displayed. From this table you will be able to compare your racing performances with each other and watch your competitive fitness increase. 3) Type Y and press enter to return to the opening menu. TO ACCESS A DIFFERENT YEAR OF DATA: 1) At the opening menu, type Y and press enter. 2) You will be asked to ENTER LAST TWO DIGITS OF YEAR OF NEW DATA (YR)__. For instance to graph a particular month in 1985, instead of a month in 1986, type 85 and press enter. ** (For a trial run of this command, at the prompt: ENTER LAST TWO DIGITS OF YEAR OF NEW DATA (YR)__, type: example and press enter.) 3) The data for this year will be loaded into memory and you will be returned to the main menu. FOR COACHING ADVICE: 1) First recall your most recent 10K or 5K race time by selecting the table of race results from the opening menu (R). 2) Return to the main menu, type C and press enter. 3) At the prompt ENTER YOUR LATEST 5K OR 10K TIME IN MINUTES (CAN INCLUDE DECIMALS)_ , type in the finishing time of your most recent race and press enter. For example, if you most recently ran a 5K in 20:25 (20 minutes and 25 second), type in 20.5 and press enter. 4) The screen will instruct you: IF TIME IS FOR A 5K, TYPE `A' IF TIME IS FOR A 10K, TYPE `B' Type the correct letter. GRAPHIC COACH will present you a weekly schedule of training based on your estimated aerobic capacity which will optimize your training. The column on the left presents your pace range at which the bulk of your running training should be performed (65% of maximum VO2). As long as you run within this pace range, you will be benefiting, so use these relaxed runs to build your monthly mileage. They should be at least three miles long, but longer runs are better, when you are fit enough for the mileage. The center column presents the pace at which you should run one run of 3 to 4 miles per week (85% of maximum VO2). This can be a single run, or for advanced runners, 3 to 4 miles of a longer run at the 65% pace. Running at this pace will improve your ability to run at this pace, which is your approximate anaerobic threshold. The column on the right presents the estimated pace of your maximum oxygen uptake ability. Novice runners should not train at this speed for risk of injury. Those who have regularly trained and race against time or others, not only to finish, will increase their maximum VO2 by training in the manner indicated. Be sure to recover completely between intervals (be able to talk easily to yourself or another person). So if your last 5K was run in 20:25, your maximum VO2 pace would be 6:16 per mile. If you choose the 1/4 mile interval training, each 1/4 mile should be run in 1 minutes and 34 seconds. (1/4 maximum VO2 pace). If you choose the 1/2 mile interval training, each 1/2 mile should be run in 3 minutes and 8 seconds (1/2 maximum VO2 pace). IN CASE OF INJURY ONSET (PAIN NOT TIREDNESS), REST AND CONSULT A DOCTOR. 5) Type Y and press enter to return to the opening menu. TO END: 1) At the opening menu, type E and press enter. You will be returned to the system level (DOS prompt A>). BACKING UP YOUR DATA FILES Floppy discs and magnetic files easy to damage or erase. Therefore it is prudent to make backups of discs which contain valued data. GRAPHIC COACH disc includes a batch file which will copy your running data files onto a separate diskette in case your program diskette is damaged or you inadvertantly erase one of your data files. 1) Insert the working copy of GRAPHIC COACH in drive A. (For 2 floppy drive systems, insert the backup data disk in drive B.) Type at the A> backup and press enter. IBM and PC DOS are a trademarks of International Business Machines Corp.. Compaq is a trademark of Compaq Corp. MS DOS is a trademark of Microsoft Corporation.