• Keep yourself motivated in your training
• Be able to assess what is working or not working in your training
• Understand any unusual training responses (did you get enough sleep? how is your stress level?)
• Track mileage on your shoes (500 miles is the max!)
• Become familiar with your body's response to training - include information such as weight lost during a workout, average heart rate, peak heart ratec, etc.
• Evaluate various hydration and nutrition approaches in order to find what works best for you

• Exercise type, duration, intensity
• Physical response to training (tired, sore, strong, full of energy, winded, etc.)
• Weight before and after workout (= water loss due to sweat)
• Pace information
• Heartrate data (max, average, resting rate, etc.)
• Sleep duration & quality
• Stress level
• Hydration and nutrition data

• Online (there are many websites that offer this service)
• Formatted training log (available at running stores, book stores, etc.)
• Spiral notebook
• Generic calendar

• keep 2 abreast
  
• stay on the left side of the road
• do not litter (hold empty bottles or gel packets til the aid station)
  
• do not congregate in intersections or on personal property
  

• 9 milers: 3 mi & 6 mi
  
• 10 milers: 3 mi & 7 mi
  
• 12 milers: 3 mi & 9 mi
  

• 9 milers: 4.5 mi
• 10 milers: 4.5 mi & 5.5 mi
  
• 12 milers: 4.5 mi & 7.5 mi
  

ATP

    Running in Turkey

  I've been on a business trip to Turkey this last week and it has been a little difficult. First the airlines lost my luggage which had my running shoes. Then my international phone would not work. My computer won't connect to my office email server and it is raining. The staff at the hotel keeps apologizing saying "It never rains in Turkey in July." Then why am I wet?

  The food here is really good, though very oily. No EVOO here. It's pure oil and it is on everything. That is why I run, so I can enjoy all the food. I tried running in my soccer shoes the second evening that I was here. The shoes did not work. They have no cushion and my heels were hurting the next morning. Running was a challenge. They have tile sidewalks here and they are very uneven. Then there were a lot of people walking on the street. I could never run at a consistent speed. And when you tried to cross the street you took your life in your hands. Driving is a competitive sport and you get points for hitting pedestrians. The larger roads have three lanes in one direction, but no one uses the lane dividers. Everyone slides in and out of all the lanes. We have to make a left turn across traffic to get to our office and 4 cars will line up in the median and will all go at the same time onto a one lane street. Some how they all merge to make it across.   

I like the hotel. I have a bidet in my bathroom. I have no idea how to use it and I'm too embarrassed to ask. But I've got one. The elevator doors open and close really fast. If they made a whooshing noise it would be just like Star Trek. One time I got onto the elevator, turned to face the doors and said in a commanding voice, "Bridge". I wonder what the couple at the back of the elevator thought? The hotel has a really nice gym. Lots of Life Fitness machines including several treadmills that have been much easier to use than trying to run on the streets. They have TVs in them and I got to watch "Heros" in Turkish with English subtitles. It is always good to learn a different language by watching foreign TV. Did you know that Claire in Turkish is Clairé? With one of those apostrophe thingies over the e. Makes it special.

  The Turkish people appear to be in better physical shape than the Americans. Probably from all the walking and dodging cars.  One morning while I was in the gym this little old Turkish guy came in. He looked to be maybe 100 pounds and several pounds of that was his mustache. He was wearing black dress socks and maybe his regular boxer shorts. He walked slowly on the treadmill then went over to the wall where he did leaning push-ups. He grabbed some 5 pound weights and started doing curls. I kept exercising and he kept exercising. I may have been using more weight, but I was impressed that he did not stop working out. Right before I left, I went over to the pull-up bar next to where I had left my gym bag and I did a few pull-ups. I finished, got my bag and started to leave. I turned around to give one last look at the old guy and I saw him standing looking up at the pull-up bar. He jumped up and grabbed the bar. With one swift move he swung his legs up and over the bar. Hanging now with his arms toward the floor, he started doing hanging sit-ups. After I picked my jaw up off the floor I turned and headed to the exit. I was thinking as I left that you are never too old to do some sort of exercise and you can never judge a book by its covér. (with one of these special thingies over the e.)

  Keep Smiling.
Larry Graf - ATP Coach  

Blue / Green

Greetings Blue / Green Group:

Training Logs: I know this sounds like a chore to most of you, but a Training Log can really be of help. Fortunately, with my Garmin, keeping a training log is not so difficult for me. After my run, I download my data into my laptop, and behold-I've got my log. I have my Garmin set up to tell me my mile splits, plus it shows me my heart rate throughout the workout. I find the "notes" section helpful to calculate mileage on my shoes (hey, I'm down to 4 pair in my active rotation), plus I always put a little note such as "felt great", "the humidity really got to me", etc. I actually tie this to an EXCEL spreadsheet so I can look at my weekly & monthly mileage, along with tallying the mileage on my running shoes.

Having it documented doesn't make you a better runner, but what it does is allow you to do is look back at that great week, or that poor long run on Saturday. What did you do that worked? What did you do that might have been the culprit for that poor day? Did you miss your mid-week workouts? Did you try and make up all your mid-week workouts on Friday, and were gassed before you even started Saturday? These things are there on the training log, if you discipline yourself to keep one. I don't spend more than 2 minutes with mine after each workout, and at the end of the week, I see how the week went, and plan on what I want to do the following week.

While I don't keep notes on nutrition in my training log, that's not a bad idea for beginners. Particularly, as our runs get longer, and we need to pay more attention to carb loading.

Use your training log as a tool, but not as a hammer to beat yourself up with. If you have X miles you planned on running that week, but things in your life got in the way of that, look at that week as a recovery week, and see how best to bounce back the following week. Remember that you control the Training Log-it does not control you.

Happy Running!
Coach Rudy

Yellow

Howdy Yellow Runners,

How did running 12 miles feel last Saturday? Personally, even though I did not run the whole distance, I felt it was a nice day for running. I don't think I have experiences such nice temperatures in weeks or even months. Well, you were lucky and enjoy next week because you are moving back down to 10 miles. Think of me, while I am running up to approximately 7,900 ft above sea level. I will be updating facebook with pictures and of course tell everyone how it went.

In preparing for this marathon in the Swiss Alps, I have really kept an extensive training log for the first time, and I have to say, it has been very helpful. Not only has keeping a training log helped me in identifying that every time I run 6 miles or more I have to eat before the run, otherwise I would get sick, it has helped me be able to tell when to swap out my shoes, and when to take it easy. You see, your body will tell you a lot about what it can and cannot endure, and what works for your body in terms of fuel. IF you are like me, and can barely remember what day of the week it is, a training log will help you keep track of what worked and what didn't. If you remember a couple of weeks back, I recommended that right now is the time to try things. Keeping a log of the different things you have tried will then help you further down the road.

A training log can also help you keep track of the mileage you are running on a daily, weekly, and monthly basis, thus making sure you are sticking with the program, but not overdoing it. In addition, keeping track of the mileage will help you determine when you need new shoes. The recommendation is to swap them every 300-500 miles. I will typically run in 2 pairs of shoes at the same time, alternating them for workouts. That works for me, but others like running in the same pair of shoes. I have found that for the shorter week workouts I don't need as much cushioning in my shoes, so from an economical sense, I will buy one pair that is a little cheaper and another (the one for my long runs) with maximum cushioning. Again, I swap both pairs out after roughly 300-350 miles. I can often tell that when my knees are hurting worse during a run, it is time for a new pair of shoes, and then I look at the training log and I am between 300-350 miles on that pair of shoes.

I wish you all good running the next two weeks and will see everyone on August 8, 2009.

Happy Running,
Svenja

Red

Red Group

Great job last week conquering the 12 mile run.  Hopefully you all took some time to review what worked on that run and what did not.  If you have not started a running log or journal yet, now may be a good time to start.  As the mileage increases the demands on our bodies do too.  A running log can become an important training tool by helping you avoid mistakes made on prior runs or repeat what contributed to an awesome run.

What you decide to put in the log is up to you.  Most runners will start by recording their times and distances.  Other things you may want to include are route descriptions, what type of run it was; tempo/speed work,  how you felt after the run, and what you are eating and drinking during the week.  Another important detail is how long it takes your body to recover from a long run.  This may help you avoid an injury or recognize the early warning signs of trouble. It is also a great way to keep track of the miles on your shoes.  Setting a goal and committing it to pen and paper can be a great motivator.  Put your goal of the SA Rock and Roll Marathon, with the date, in your journal.  Keeping track of all your training details will help you stay on track for success. 

How you choose to keep your log is up to you.  There are lots of options out there, from a basic wall calendar to on-line programs. Do what works for your life-style.  

Taking the time to do the work after your runs now, may save you a lot of aggrivation down the road. 

Orange

My training log has primarily been my Garmin.  I love to go over the day's run and analyze the mileage, pace, and most importantly calories burned!  Last week my watch told me that I had run 12.25 miles.  I remarked to my running friend (hi, Heidi!) that the extra 1/4 mile was worth some brownie points, or a least a brownie.  We decided that it would count for both!

Here in the Orange Group we don't have to take ourselves so seriously, so I'm sharing with you an article on training logs, by Bob Schwartz, from his book, "I Run, Therefore I Am Nuts!"  

Orange Zest is the Best!
Coach Kathy S.

HOW MANY VIRTUAL TRAINING MILES DO YOU HAVE?
By: Bob Schwartz

I was never one who kept a diligent training diary concerning my running. If I had energy I ran fast, if I was tired I ran slow. Don't run if your fever is above 101 and don't run if two Advil doesn't alleviate whatever pain is ailing you. Simple but solid maxims.

I always had enough energy to do a couple of speed workouts a week and if I felt good when race day rolled around I figured everything was all right.

That was before I had children and began exerting a lot more energy apart from running and my sleep patterns just weren't as lengthy and uninterrupted as they used to be. When there seemed to be a few more slow days between the fast running days, I decided to monitor my training through a running diary.

After a few weeks of keeping a diary, and noting how my weekly miles weren't that impressive, I concluded that running parents needed to include virtual miles as well. It's only fair.

These miles aren't real on the road true miles but they were things that either generated some cardiovascular effort or were real miles that were run with a handicap.

On any given week, my training diary looks something like this: Sunday - Planned to go for a long run of twenty miles. Did a short run of two miles. Baby teething . Up every hour through the night. Think I slept through the last mile. It was the somnolent shuffle. Not sure how I made it home. At least I think this is my home. Need sleep. Two miles in this condition equivalent to 10 miles after full nights rest. Total: 2miles (10 virtual miles)

• Monday - Shut off the alarm at 5:00a.m. Internal debate until 5:03a.m. Back to sleep at 5:04a.m. Tried to go on my lunch hour. Ate lunch instead. Tried to go once I got back home. Played two games of Monopoly Junior, helped with math homework, played six games of one-on-one basketball. Put running shoes on. Went to sleep on floor. Total: O miles (.5 virtual miles from basketball games)
• Tuesday - Seven hours sleep on family room floor. Beautiful! Woke up in running clothes with shoes on. Out the door immediately. Ran hard. Two miles easy, six miles fartleck. Felt great! Flying over the road! Rejuvenated! Refreshed! Life's great! Played at pool with kids for two hours. Total: 8 miles (1.5 virtual mile - equivalent water activities)
• Wednesday - Stayed up to late the night before. Not enough sleep. Feel awful. Devitalized. Exhausted. Reviewed yesterday's entry. Wish that guy would shut up. Had to run in morning with kids soccer game tonight. Dragged myself through seven miles. Felt old. Total: 7 miles, (1.75 virtual miles - One hour moving around soccer field as referee didn't show and I volunteered. Dumb move.)
• Thursday - Sore from refereeing soccer game. Aimed for p.m. track intervals during little league baseball game. Did eight repeat 800 meter runs with 2:45 rest between 1 and 2 and 10 minute rest between 2 and 3 (watched Adam up to bat - fouled off a lot of pitches), 2:45 between 3 and 4 and 15 minute rest between 4 and 5 (ground ball hit Adam in nose), finished with 2:45 rest for remainder. One mile cooldown back home. Nauseous at the end. Might be related to eating the extra post little league game snack of two jelly donughts and a fruit punch. Total: 7 miles, 1 virtual mile (having run the last three with a lead donught belly and sugar high)
• Friday - Andrew came along on bike for a timed eight miler. Shooting for 52 minutes. Run interrupted by bathroom pit stop; chain came off bike; drink stop; quick hello at best friend's house; bike mirror fell off. Total: 8 miles (1 hours, 37 minutes - 45 minutes off goal but legitimate excuse of accompaniement by seven year old)
• Saturday - Easy 4 miles in morning. Resting for long run on Sunday. On legs all day watching two soccer games, one baseball game, one t-ball game, mowed lawn, grocery shopping, walk with baby stroller, one hour of roller blading with kids, 45 minutes of catch, one touch football game, 4 roofball games, one game of capture the flag, half hour bike ride. Total:4 miles (11 virtual miles - not much of a rest day)
• Sunday - Gave it a shot. Made it to the park. 1.5 miles. Found park bench. Laid down. Visualized long run. Went to sleep. 1.5 miles home. Beautiful morning. Total: I don't care. A lovely virtual run.

From assitant coach Lauren Dean:

My training log habits are very basic as I am not a professional runner (like everyone in our group) - with that being said - here is what I record:

• Date
• Amount of mileage
• Weather (hot, humid, cold, rainy, etc)
• Breakfast - what did I eat? What time?
• Clothing - anything new? Socks, shorts, shirt, etc?
• Water - sports drink and water? Just water? Gu? What am I bringing?
• After run - how did it go? Good? Bad? Tired?
• Things to improve - did I start too fast? Too slow? Walk/run?

What is helpful is looking back when we do another run with the same mileage. It helps me prepare, mentally, for the run that day as I can see how I did the previous time.  This has also been helpful with my morning diet - what works best, what does not work best, what upset my stomach, etc.

My log of choice is a basic spiral - nothing fancy, and it leaves lots of room to write.  I have found that by writing out the topics before the run makes it pretty impossible to forget anything.  It is amazing what you can remember when you look back a few weeks earlier, in regards to a particular distance run.

--

OK TriPoint Orange - the challenge has been issued, and it is time for us to come up with a slogan! The Orange group at RGR has "Orange Zest is the Best" - what phrase can we come up with that embodies our TriPoint Orange spirit? Think about it and we will vote on the winning slogan.

It was great to see some of you at the Tuesday night track workout. If you have never been to one, I recommend trying it out, either at RGR (Reagan H.S.) or at Trinity. Doing speedwork in the heat will definitely make you stronger. The sprinting/recovery cycle is a much different type of exercise than what we do on our Saturday long runs, and it is built into our schedule to work our muscles in a different way. Some of you have mentioned that your legs feel "heavy" during a run, and doing speedwork will help with this.

See you Saturday, and I am looking forward to our slogan brainstorming session.

  -Sonya

Purple

Some inspirational quotes:

"The sum of the whole is this: walk and be happy; walk and be healthy.  The best way to lengthen out our days is to  walk steadily and with a purpose."
                                                    - Charles Dickens

  "Above all, do not lose your desire to walk. Every day I walk myself into a state of well-being and walk away from every illness. I have walked myself into my best thoughts and I know of no thought so burdensome that one cannot walk away from it."
                                                                                                - Soren Kierkegaard  

"...Caterpillar sheds its skin,
To find a butterfly within.
First there is a mountain,
Then there is no mountain,
then there is..."    
                       - Donovan    

Aqua

Well, you did it...4, 5 & 6 miles!! For those that have done this mileage for the first timers, CONGRATULATIONS!!! What an accomplishment! Well, how was it? More difficult than the Saturday before? It might have been if this was the first time you ran this distance. Or, it has been a while since you did? Did you do anything differently during the week or that morning before the run? Did you get your runs in during the week? Was it a late night Friday night...drinking margaritas or chocolate martinis? Did you forget to eat something Saturday morning? It was a little cooler Saturday morning...did that make a difference?

A number of reasons could be the cause of a good run or a bad run. One of the best ways to determine what makes a good or bad run is keeping a training log and logging in time and distance, effort, weather conditions, nutrition, and any other personal notes about how you felt before, during and after your scheduled run. By recording details about your run, you have a reference tool to look at and review when reflecting about your past run or planning your next run. It is also a great way to stick to your fitness routine and achieve your goal - by writing it down.

Your training log is a personal reflection of yourself and will definitely vary from other runners in your group. Some of you may make only a few notes while others will be very detailed about the information they record. A training log is a necessary tool to help you become a better athlete. You will find it useful prior to race day when determining what to wear, what to eat, what to drink, etc. By reviewing your running history, you might be able to determine what works, and what doesn't work for your runs, just by analyzing your own personal data logs. It also helps you keep track of how many miles you put on your shoes and determine when it is time to buy a new pair.

You should have received a training log in the packet you received at the beginning of the program. If you didn't, please let one of us know and we'll get you one.

The RGR group will have a different route this Saturday. We will be doing an out and back on 1604 to Blanco and left on Blanco for 1 - 2 miles depending on what pace group you are in. We will have a couple of good hills to tackle.

Bring your water and sports drink. See you then!

Your coaches...Laurie, Rose and Andy