TRAINING LOGS

TRAINING LOGS

"Keep a training log and you will record a great running history.  Don’t and your running will be history."

MY LOG

I’ve been pretty diligent on my training log.  I created mine on 1June2014.  In it I have my monthly planner of how many miles I want to do in a month, how many miles I actually did.  I even have a log of how many miles my dog has done with me.  Recently, I’ve added how much time it took and my heart rate (when I take my HR monitor).

It’s a spreadsheet.  All the information comes from my GPS smartphone/sportswatch App.  Most people like to rely on their phone/watch and download their history.  That’s fine.  However, I like to take it a step further by logging it into my own spreadsheet, it makes me accountable to it.  It also gets me excited every time I log a run because every entry means I accomplished something.  Accomplishing something gives me confidence for the next run.

Since 1June2014, I have missed only 6 days of running.  That in itself was inspiring to me.  But what keeps me going is the streak. I haven’t missed a run day since 7Oct2014.  That personal streak reminds me that I have to keep building, that I must keep striving.  Even though there are days I don’t want to run, my personal streak is important to me.  I hear that voice, as Scott Jurek (Ultramarathon Champion) calls it “the Song”, which tells me it’s okay, no one will care if you miss a day.  But, I know, I will care if I miss my daily run.  All I ask of myself for that day to count is 1.5miles (the Navy’s Physical Fitness Assessment distance).  I’m still a Sailor at heart.

GOALING

I’ve mentioned that my log consists of how many miles I goal for a month.  I goal what I consider a lot of miles, but that doesn’t mean you must.  Goal for what you think your are capable for a month.  If that goal is 100, 50 or 25 miles, then plan the days you can run to accomplish it.

Let’s say you want to do 50 miles in a 30day month.  That means, I would have to do 25miles by the 15^th and/or 12.5miles a week.  Again, it’s up to you if you want to go daily, but lets say you want to run only 5 days.  Find the combination that works for you whether it be 2.5miles per run day or 2miles/day with a 4.5miler weekend long run.  What matters is that you write it into your calendar.  Here’s an example:

Day	2.5miles per 5 days	4day/4mile with a long 4.5
Monday	2.5mile	2mile
Tuesday	2.5mile	2mile
Wednesday	Off	Off
Thursday	2.5mile	2mile
Friday	2.5mile	2mile
Saturday	2.5mile	4.5 Long run
Sunday	Off	Off
Distance	12.5	12.5

Breakdown your goal, then spread it out on the days you want to run. Sounds simple?  This is exactly how I started.  I picked a goal mileage and made it a point to run on the days I said I would.  There are days that you won’t run because of weather, surprise commitments, illness and just life in general.  You are human. But you still need to make your obligation.  Make it up on an off day or add miles to the other runs.  Do what you can to meet your obligation to yourself.  REMEMBER THE OBLIGATION IS TO YOURSELF.

MENTALITY

You will change.  The obligation to yourself will spill over to meeting and exceeding obligations outside running.  Your mentality will be to get what’s important to you done.  You will also find that you will get them done early.  You will be able to take on more because of the success of making that goal. 

Mile-stones are not STOP signs.   Lets say your reach your 50 miles in the month and get there by the 28th.  Is that it?  Did someone say stop?  Likely No one stopped you, gave you a party and celebrated the 50miles you did this month.  I like to celebrate my accomplishment mile-stone with the gift of another run.  It need not be hard, it can be slow and relaxing.  It gives you the opportunity to goal for the next month.  Reflect on what you can realistically do.

OWNERSHIP
You've probably caught on to a key word that I continually use, "Accountability".  Make no mistake, in running, the miles you run are your own.  The log you keep is your own.  What you write in it is yours.  There are no running police checking your mileage because the only one who should care is you and your body. YOUR miles serve you and no one else.  They are there to monitor your own progress whether that be to slim down, run a time, get a podium spot, hunt down rabbits or what ever goal you set to gain success.

ADVERTISE 
Whether you keep it quiet or plaster it on Social Media loud and proud, is up to you.  I personally post it so I put myself out there to do better.  A cheer from a friend keeps me going. Its about being positive and I have some very positive friends that keep me going.  The harshest critic will be yourself, cheers remind me that a friend is out there happy for me.  To me that's very cool.
Meb Keflezighi mentions in his book "Meb for Mortals", and I'm paraphrasing, "sharing your training accomplishment and advertising events gives people something to cheer for and gives the runner a sense of pride in him/herself to push harder because of their support."

Lastly, training logs capture the past, give insight into future possibilities, and presents the gift we know as the present.



If you would like a blank copy of my spreadsheet log.  Please leave a comment requesting one.