A Decent Running App for the Track!?

When I got to the track today, I realized I forgot my Garmin.
(Rookie mistake, I hope NEVER to do again!)

I wasn't going to pass up an opportunity to do my track workout (I live out of town and am 30 miles from the closest track!) , so I went to the nearest WiFi (starbucks) and looked for a running tracking app with the ability to do laps for a track workout. 

Something seems to be missing from this picture.

After I googled running tracking apps, I saw Runnersworld.com had a few suggestions. In a short time I found one that not only could be manually lapped, but could also export to Garmin connect and Strava (and a whole list of other sites!).

Wahoo fitness tracker was easy to use, simple, and only took me a few clicks to figure out how to operate using lap or auto lap. It also has an option for voice prompts or silent, and an optional countdown mode. 

It also operates with Bluetooth devices, which I did not bring with me. With a Bluetooth heart rate monitor or cycling equipment synced (yes, it does cycling too), this app would make it simple to keep track of all sorts of data. As it was, I was satisfied with just getting a split for each 400 and 800m lap!

I'll ALWAYS prefer running with my Garmin watch over using a phone app (Way too many reasons to list here); but, I was HAPPY to run my planned workout in a pinch and still send it to my log and favorite social sites.

Do you use a watch or an app to run? 
Have you ever ran a track workout with an app? Which is your favorite?

(Note: This is NOT an ad, or a sponsored post. I just stumbled on the app like anyone else would in my situation.)

Life Outside The Oval Office ~ Book Review

I read a book!

Don't get all excited, but I don't do that nearly as much as I would like to.
(Unless you count children's fiction. If you put those into the equation, I've read many, many, many books in the last 7 years. Out loud, and usually with someone on each side of me, and on my lap.)

This book was a little different from my usual read.

I was pretty anxious to get a copy of Life Outside The Oval Office, because I had a feeling that it would be juicy. 

Good workouts.

I'd like to introduce you to my "track":

I actually have two of them conveniently close to home.

This one is marked with mileposts, and there is a little elevation gain and loss on the way out and back, but nothing significant.

The view recently, as I was finishing up an easy run- (this was the field on the left side as you go down the road toward the mountains.) Alfalfa hay is now sitting in a pole barn.

My last training post left off with a bad workout. A couple of days later (and 2 easy runs), and I "enjoyed" a hard interval workout. I scrapped the time trial for the week and opted to work on Vo2 max in the form of 6x1,000m intervals at just faster than 5k pace, with 2-3 minute jogs between.
The goal was to spend about 20 minutes at as close to my heart rate max as I could hold.  I hit 5 of the 6 out of the park- the sixth was really just to see if I had any juice left --and I didn't :).

The interval data: a satisfying set of oxygen-sucking saw blades.

This week will peak my mileage for this 5k experiment. If possible, depending on what races are available in the next 4-8 weeks, I might try to hold at 60 MPW +/- for a bit before dropping. One thing about trying to peak for a 5k is that with my long run capped at an hour and a half, I am having to run a lot of sessions to make my weekly goal. It makes me appreciate where we live even more, since I can sometimes disappear for a short run while the boys hang out with grandparents or cousins.

My easy pace, going by heart rate, is ranging anywhere from 9:30/mile (usually on trails) to  7:50's. I noticed the easy paces picked up once the weather got cooler and I started doing interval training.

Part of my game plan is to hit the weights at least 2 times- but more optimally 3 times- a week. I often forget to enter these short visits to the home gym into my training log, but they are still being done and I can feel the effects...usually 24-48 hours later.

At least every week I try to incorporate some sort of  trail run into my routine. Since trails and intervals don't mix, this usually ends up being on a recovery run or easy run day. (sidenote: I use the term "trail" liberally to include my gravel driveway which, when added to a small dirt path area above our house, equals about a mile [half uphill and half downhill].)

Today I ran about 8 miles on this "trail", which was  s  l  o  w, but given the inclines, I ended up doing more of a set of lactate threshold repeats than an easy run. It was a lovely follow-up to my early morning easy run, where yesterday's weight workouts and 8 miles with basic speed (12x100M at mile race pace) kinda caught up to me around mile 4. Hello DOMS!

In general, it feels good to be running strong again. 

I know it can't stay this way without a rest break. A person cannot continue to spiral up indefinitely; but, at this moment, I am loving the adventure and the climb.
***

What does your track look like?

Have you ever trained for a 5k? This is actually the first time I have, though last summer's training might have suited me well for one, I raced 10Ks instead.

Running, At the track, and (warning) dead animal pictures

Would you rather run when it's 90F at 3 pm, or would you rather see this ?

I have been running some crazy hours lately. For the most part, I really don't mind. The only thing that really bothers me, didn't use to bother me. 

For two years I ran without a headlamp. In a reflective vest and with just the moon and stars. No glowing eyeballs. Looking back I can't believe I avoided major injury! Risky...I know. Those potholes can sneak up on you, never mind the eyeballs.

I would rather run in the day time- when it's not 90F. 

In the last month I have probably ran 2 or 3 times in total daylight, an prefer to see things like this:

And have the option to wear my ipod.

This is a good transition into why I have been running odd hours.
One reason has to do with my husband's hunting season. The best hours for Elk hunting are dusk/dawn. So I have been saving my running for later.
Before you think I am some kind of wife hero for "letting" him hunt, I should tell you that i have been a little grumpy about it at times. So...if you are reading, honey,  I AM SORRY. Now go get the dang elk, already!!

I think Jon might have been bummed when he and his hunting buddy, Brandon, decided to take a break for a few days, then Brandon went out "just to look" for some elk and ran across one of these:

The bear part of the combo tag got filled, and I feel a bit safer running at night again.

***
Running strange hours also led to an interesting speed workout.

I happened to be visiting at my parents house and left after the kids were asleep (Yes, I did come back for them, eventually!). I also forgot to pack my Garmin, which I have started to get a little attached to. This seemed like a good test for me to withdraw from the pace babysitter. I brought my regular wristwatch, a written assignment for intervals and repetitions, and headed to the track under the lights.

Sidenote: I had never done a track workout in my life. (ok once a year in PE and once for a mile last summer). All this speed work I have been doing has been on the road with the beeps and measurements programmed into my watch. "RUN 200M" and other things flash instructions to me at the right time and place, and I follow the prompts, hoping the satellites are tracking-- and that what I typed/wrote on my hand was correct.

Just as the softball teams were wrapping up, I stepped out to the narrow oval of gravel track, and - blink- the lights went out. On went my headlamp.

I placed a waterbottle near the first turn so I could have a marker, and proceeded to warm up and visualize the workout I had coming up. It was one I had done recently:

4 x 200M @ repetition pace (42 secs using my VDot)
3 x 1000M @ interval pace (3:50)
2 x 400M @ repetition pace (1:25)

What followed was not pretty.

These are the notes I copied from my log:


At my parents house and left my Garmin at home.
I really have no idea what my total miles were tonight. I think i ran about 26 laps +/- on the track, but lost count, plus back to their house.
warmed up 2 1/2 miles I think....

Speed workout = Baah. Not one of those confidence boosters.
Gravel track at middle school: weeds, in the dark. no markings- just guessing. And. oh do I hope it's a 440 (440 yard track)- but I doubt it.

200 Reps, GP= 42 secs- 45,44,41,43 plenty of recovery
3x1000 - 2 minute rests (What the hecK?? That's 2 1/2 laps around right?) G =3:50 Not a chance after the 200s. 4:12, 4:01, 4:02
2x400 Reps G= 1:25---- 1:32, 1:36 with adequate recovery.

I will chalk this up as:
a) gravel
b) just a **appy workout
c) hormones
d) I am in the wrong training VDOT despite my races
e) long track
f) uphill track
g) dark night without good markings
h) anything else I can blame

So much for my first track workout! I rocked!
 ***
I did get a little neurotic about missing all my goal times, and posted a comment to a friend (who- I am sure- has ran many a lap on that middle school track). I was told that it was, indeed, a 440 track, and therefore just a bit longer than the metric kind. That made me feel a bit better. Until I looked up the difference in distance.

400 Meters = 437.4453193350831 Yards           440 Yards = 402.336 Meters 

Now I am not great at math, (or measuring where to start or stop on the track), but that doesn't look like much of a difference to me. But who's counting, right?

With my goal race now less than 2 weeks away, and this little "dandy" under my belt, I think it's safe to say:

Time to taper a bit.

***

Just for kicks

I saw another blogger post (not too long ago) some of the internet searches that brought people to his blog. So I thought I'd share some of mine from the last month. Enjoy!

prime rib

red running skirts

running room 10k training schedule

bananas running in fear

confused head

decaf coffee

galloway training plan 10k

geetah straw

should i wear racing flats for a marathon? 10k training running room -v8 veg juice plain hot dog redneck ducttape holder cute patriotic running socks