SportTracks Running Software

Just wanted to share my new running software with you.  It's called SportTracks.  I found it via Runblogger's site--Pete uses it regularly with his Garmin watch and wrote a nice review of the software.  I've been going back and forth between Garmin's own "Training Center" (which resides on your PC), Garmin Connect (which is their web-based program), and Dailymile. They all have their pros and cons, but SportTracks easily beats them all for downloading data, syncing with other data, and supporting a variety of analysis and reporting tools--including third party plugins.  The only place SportTracks falls behind in is the social aspect...and there is a "dailymile plugin" that grabs your data and exports to DM with just a couple of clicks. Could this be my perfect solution to logging my runs? Well, I liked the free version of the program so much, I upgraded to the full version ($35) within 12 hours!  I also grabbed a few plugins (many plugins are free, others are limited use without a fee, and some require a small one-time fee--usually around $5).  The weather application is awesome!  A few features that I REALLY enjoy...

Let's start with one of three automatically supplied run-mapping options (this is "satellite" option):

My 5-mile trail route

Quick analysis of my heart rate over the course of the run, divided by my custom-made Maffetone zones...

Heart Rate Maffetone Zones

And I can look at my pace over the full run and divide that by walk-jog-run zones:

Pace "Zones" (Walk-Jog-Run) 

All of the settings can be automated by entering your age, gender, resting HR, and maximum heart rate. Then you can create your own zones (based on pace or heart rate) and there are tons of extra ways to slice your data.  In addition to the fine graphs, there are tables summarizing all of this data too--how many miles, time, and proportion of the run are in each zone?  How often were you gaining elevation? Losing elevation?  Running on the "flats"?  And you can click and transfer the zones to the map and usually see where you are running faster/slower, where you are going up/down, where your pace is fast/slow, heart rate high/low, etc. Pretty cool, eh?

This may be just another techno gadget for running...but it's got me motivated for a while.  Maybe in a few weeks or months I'll toss it aside...maybe not.  Coach Jeff should get a Garmin watch and this software...I wouldn't see him for days as he looks at all of his running ("jogging") data! 

PS: Another neat thing about the Garmin watch is that it stores 1000 data tracks.  So I can download all of my old data to this new software in one minute.  No entering old information manually.  And if I want to go back to Garmin's own software, I can download all the newer missing data with no problem--unless I go for more than 1000 runs before I change my mind.  Gotta love technology!

Heat Training Advice

Here is my personal heat training advice: continue to run easy for about 45-60 minutes per day in the heat.  You'll feel like shit, but it will get slightly easier each day.  It takes about 10-12 days to become heat acclimated.  After this time period, you won't have super-human strength, but you will be in much better condition than just one to two weeks ago.  At this point you can take it up a notch, with caution. The acclimatization will make a positive difference in your running and racing.  Drink plenty of fluids, take electrolyte pills, and keep your pace and heart rate under control. After the two weeks of acclimatization, your body will adapt and you'll have the following positive changes:

• Lower heart rate
• Less perceived exertion
• Sweat sooner (and more profusely)
• Less salty sweat (body preserves sodium)
• Lower core body temperature
• Greater blood plasma volume

Here are two excellent runner-written resources on heat training and one research article:

FellRnr ("Heat Acclimation Training"):
http://fellrnr.com/wiki/Heat_Acclimation_Training

iRunFar:
http://www.irunfar.com/2009/02/heat-acclimation.html

Dr. Lawrence Armstrong article ("Heat Acclimatization")
http://www.sportsci.org/encyc/heataccl/heataccl.html

NOTE: You will quickly lose the adaptation to heat if you stop running (or run in cool conditions). Be careful about the time period utilized for acclimating and how you taper.  It's a fine line...you still want to be acclimated to the heat, but you also want to be well-rested for your race.  We have 11 days until Howl at the Moon 8-hour race...plenty of time to acclimate...and plenty of time to lose your acclimatization.  Hang in there for 10 more days!

Zero Zero Zero

How bad has my running gotten?  Well, my running log has recorded ZERO-ZERO-ZERO for the last three days. Why run when it ain't fun?  Heat, humidity, fatigue. I don't like being tired all the time. Maybe these three rest days will help me recover physically and emotionally. I'll get in a short run today and hopefully be back on track with daily runs for the next 2 weeks...then THE BIG TEST...Howl at the Moon 8-Hour run on August 13. Then what? If the weather finally cools off, I'll try one or two 50K races in the fall. Might be nice to run a couple of shorter races too. A fast 5K? Quick 10K? Sounds fun.

UPDATE: Ran twice on Monday and I felt great. I guess the time away from running (and the heat) did me good. I'm back at it! Feeling good while you run is the best!