I officially kicked off training for the Rock n Roll Brooklyn Half Marathon (my fall goal race) earlier this month, and I’m following roughly the same plan I used for the NJ Half Marathon where I set my current half PR. The addition of a few more 9+ mile runs during that training cycle (5 or 6 vs my usual 3 or 4) made a huge difference and helped me clinch that 15 minute PR, so I’m hoping to see similar results this time. Well, maybe not another 15 minute PR, but you know what I mean 😉 With 6 weeks to race day I’m already up to 9 mile long runs, and my pace is still pretty on par with where I was back in May, so yay for that.
Training began uneventfully with 3-4 mile runs twice during the week and a long run on the weekend, and I was super stoked to try out a new training tool: Lumo Run.
A little sensor you clip onto the back of your waistband, Lumo Run isn’t just a tracker; it’s a tiny trainer that observes five key metrics during your run to help you improve your running form through real time audio feedback via an app on your phone.
Full disclosure: the folks at Lumo Run sent me this sensor to test it out in exchange for my honest opinion, but I will say that I was interested in a tool like this even before they reached out to me. I don’t have the luxury of being able to work with a personal running coach, so this little tool is the next best thing.
To start, it had me run a 10 minute calibration run to see what my form and mechanics looked like, so I went out for a 5K with a friend on a hot sticky night after work.
During the first 10 minutes we covered .87 miles while the pleasant trainer voice (Australian?) coached me to keep my posture straight and told me I was doing great. Once the calibration run was done, however, the real work began. And this woman made us WORK.
The first thing she suggested I work on is cadence, meaning the number of times my foot strikes the ground in a minute. My steps per minute were around 156 during my calibration run, so Lumo had me work on getting up to 163 SPM. To help us stay on track I played a song with a beat of about 168 BMP and the Lumo Run trainer immediately saw that we were hitting our goal. A happy little chime sounded, with the voice explaining that I’d hear the chime when I was successful. In addition to checking my cadence, the trainer also offered reminders to keep my posture straight, and announced my pace and time at the half mile and mile marks. You can change the settings on how often you hear feedback, which is a nice feature.
Once the song ended, we almost immediately slowed down without realizing it and were treated to a sad trombone “womp womp” and the instructor telling us that we weren’t meeting our cadence goal. After 2 miles of chugging along at this new rhythm, we were shredded – but ultimately we hit our goal. To help me improve my cadence after the run, it offered some post-run exercises, complete with explanations and videos too. Very helpful.
One of the exercises to help me work on “Bounce”
After that run, I wanted to run again to keep improving. So I took it out a few days later and quickly learned just how hard this thing was going to make me work.
Hello, little Lumo Run!
At the beginning of the run, the trainer announced my new goal was now 172 SPM. But, I turned on some music with a faster beat and set out from my house up the crazy hills of my neighborhood. And there was my first mistake. Up a small hill: Womp-womp. Flat: Ding ding! Yay! Up another larger hill: Womp-womp. Dammit! Finally after a mile of struggling to avoid the sad trombone of failure, I stopped at a red light and discovered the one minor thing I don’t like about Lumo (and can’t figure out if it’s a setting I haven’t discovered or what): even though I “paused” my run on the app, it automatically ended my run after about a minute of waiting! It was frustrating: now that the run was “over”, it marked me as not meeting my goal even though I wanted to keep working towards it, and even if I restarted, my distance and other stats would restart at 0. Overall not a dealbreaker, but kind of irritating.
Because I was now obsessed with nailing a full workout at 172 SPM the whole time, I had to take it out for another run last night – and while it was a struggle, I did it!
Even though I stacked the deck by running on an almost entirely flat course, it was still hard as anything to maintain that cadence without hearing the womp womp. A few times I even cursed out loud at the sound because I was so sure I’d been nailing the goal but wasn’t!
In short, Lumo Run is a ridiculously good motivator. I’ve only run with it a handful of times and worked on ONE metric with it, so I’ve still got a ways to go. But with a tool that’s so clear and immediate with its feedback, for the first time I’m actually looking forward to putting in the work because I know it’ll pay off. It’s like having a tiny trainer in my ear at every step, and the results are right there in my run.
And in addition to having this really cool tool, Lumo is also currently hosting the #ThisIsMyCoach Instagram contest: simply submit a photo or video of your coach using the hashtag #ThisIsMyCoach explaining why they are an inspiration, and you could win a grand prize VIP trip for two to the Kona Ironman Championships! For more info, visit their site and be sure to enter by 5pm PST on September 1 for your chance to win.
Have you ever used a training tool like this before? What do you think? What’s your current cadence (and if it’s over 172, HOW??)