Tips & Advice from your coaches
Each weekly newsletter will include comments and information from each of our head coaches. Happy Training!
ATP
How much wood can a Woodchuck chuck?
This week's newsletter topic is "Keeping Logs". The important thing about logs is that they need to be dry so they can burn properly. Also with a good "running" log you can let drivers know that they got to close as they drove by or you can use it as volume control on that fellow runner that talks a little too loud. Wait... Rudy says that is not the log we were suppose to write about.
Well then, I've told the ATP folks to keep a diary for our 6 months of training. Write down things like how many miles you ran that day. How you feel before and after each run. What you ate and drank during the day. How much and how well you slept. All these things can help you look back and see what works and does not work for your running. It can help you run better.
Woodchucks don't really chuck wood, but if they ran, they would keep logs.
Larry Graf - ATP Coach
Blue / Green
Hey Blue/Green group,
So how do you feel after running 14 miles? I hope you all felt as good as I did the next day. The only problem I had was my feet were really tired, but other than that I felt great. Let's hope we all feel good after our next run.
So this week our topic is training logs. I keep track of my fitness two different ways; one way is keeping a running log where I write everything I do and the other is using Garmin connect. After each run that I do outside I download the information to my laptop and then input any notes I want on the run itself. This feature is really useful to keep track of my training, but it's also really helpful in noticing any trends in my running. After I got injured last summer my sports doctor had me go back and review my training logs. He wanted for me to specially look for the types of workouts that I was doing each week that lead up to the injury. After looking at my log I realized that I was doing some really intense workouts back to back day after day with little to no recovery. After reviewing my training log I made the proper adjustments to my training and continued to work out.
In my training log I not only write down each run that I do, but I also keep track of days that I cross train and I also make notes on how I was feeling and notes on the weather/temperature.
Training logs are a helpful tool in training for a marathon because it allows for you to keep track of your progress, but it can also help keep from becoming injured. I encourage all of you that have a Garmin to check out he Garmin connect feature and also keep a written log of your work outs.
I personally enjoy going back after a week's work out and seeing how much progress I've made. For some of you this is your first marathon and keeping a log is a great way to remember all the hard work you've accomplished.
Run strong,
Coach Jessica
Yellow
That is right, I still have the Texas lingo, then again as I am writing this I have not left the country just yet. I can definitely tell you that I am looking forward to two weeks of running in less humidity. Again, last Saturday was very humid and you all did a great job on 12 miles. This week we get to go down to 10 miles, but keep in mind the following week we will be running 14 miles. That is one of our first really long runs and as I mentioned in my e-mail to you last week, it is important that you prepare adequately for this. Before I start telling you about how important it is to keep a log of all your runs, and why it is important, let me re-emphasize the hydration issue.
We keep stressing how important it is to be hydrated. Remember, this is not just during the run, but really starts two to three days before the run. You need to make sure your body is getting plenty of water on Thursdays and Fridays, not just on Saturday while you are sweating. If that is the first time you are trying to re-hydrate your body, you are participating in a losing battle. There will be two water stops on the route this week, of which one is NOT manned. Please make sure that you carry enough hydration. If your belt only has two bottles, you may want to buy some additional bottles and add them.
This is where keeping logs of your runs can actually help you tremendously. I have a calendar in my kitchen that allows me to keep track of the miles I run every week, the calories I burn, the pace I ran, and occasionally I will note when I have had a very good run or a really bad run. I also note if there are any aches and pains I encountered during our run, anytime I have stomach cramps (a lot this season) and anything else that I think may be important to the run. This then helps me see if there is somewhat of a pattern. For example, the last three times I had stomach cramps, when I looked back at my log I noticed that I had eaten Sushi the night before. Although I love Sushi, it may not be the best before a long run. The log may also help you in tracking back an injury to when it may have started, which then will help you in treating the injury better. Looking at the positives, when you have an awesome run, log what you did the night before and the day of. This may be your recipe for success, so try it a couple of times and if that works, then stick with it. Remember that marathon running is all about establishing and keeping a routine that works for you.
I won't see you on Saturday, but Amber will be leading you. Enjoy the "short" mileage this week and get ready for the longer run next week.
Your coaches - Svenja, Amber, Sarah, Michelle, and Vidal
Red
"Dear Diary: Logging all those miles"
Last week we talked about preparing for our long runs to get in a routine for when race day comes. I stressed hydration, stretching, sleep and well right, lay out running necessities the night before, eat breakfast the morning of, and recover after. But as most of us have already experienced, some days it is tough and others the stars seemed to align and it all comes together. Ever wonder why? Take the wonder out of the equation and instead turn to your handy-dandy, ever-trusty, dog-eared, well written, and well read "Dear Diary".
Keeping a running log can help you to improve your running just like hitting the track. Well, it can at least help you to track your track runs to see your progress and learn from it. Logging your training isn't just limited to the amount of time you are on your feet either. Just as you would give all the nitty-gritty details to your best friend, tell your "Dear Diary" about your day leading up to each run as well as the week leading up to your long run. You will find it helpful to log things that are within your control such as your sleep, diet, hydration, the shoes your wore, the new shirt that chafed, how many miles you put in at what effort and for how long... Plus write down things out of your control such as overtime at work, the long commute home, the humidity or temperature or the terrain of your run... Log how you felt and why; did it come together or not this time. I even log who I ran with that day. Write down what your training was and if you hit the mark or not. Then as you review your running log you should start to see patterns and understand them and learn from them. My motto that always bear repeating is "Practice Makes Perfect". Of course we are not going to be perfect runners but we can start to put into practice the tools that will help us become better runners.
Keeping a journal consistently will help you understand how your training has paid off and will be fun to look back at to see how far you've come! At the end of the season, you will have your own personal diary of a very big accomplishment! Great job yall and keep it up as your efforts will be rewarded. "I know where I've been and learned from it; I know where I'm going and how to put it to practice; what else matters?" ~ Signed, Your Red Coaches
Orange
"The first thing is to love your sport. Never do it to please someone else. It has to be yours." Peggy Flemming--Olympic Figure Skating Champion
Purple
Hello, once again, to all our Purple Runners and Walkers!
I'll try to keep this week's blog short and sweet - most importantly to the point.
With another week upon us, we are turning our focus onto something we've had mentioned last Saturday morning: training logs! Do you have one? Perhaps the better question is whether you've been tracking your training and performance during these last several weeks.
You might wonder why we would focus on this, and stress its use. It's just facts and figures, right? Actually, your training log can be one of the more important training tools at your disposal - if used properly. Let's take a moment and discuss training logs further.
If you haven't been tracking your progress, you can start by deciding how you want to record the details of your training sessions. You can either use a notebook, Excel spreadsheet, or program if you really want to get high tech. Ideally, you would use your training log right after a training session. You'd enter information about that day's activity, and over several sessions, a bigger story would begin to show itself as your training goes on. But, let's take a step backwards for those that have yet to use their training log.
Training Logs 101: The Basics
If this is the first time you'll use your training log, there is one thing to remember: it is meant to help you learn more about yourself and how your training is going. You might ask how a training log can do this - and it really is quite simple...by jotting down your training information, notes, and general observations from each session. After each session, take a moment and jot down the following information:
ˇ Date and time of each workout
ˇ Time and/or distance covered
ˇ Which shoes you were wearing
ˇ Resting heart rate on the morning of your session
ˇ Race distances and times and all Personal Records
ˇ Weather conditions
ˇ Fuel intake (food, drink, vitamins, and any medications)
Each of these items can have an impact on your training sessions. Maybe you run/walk one day during your midday lunch hour, and then a few days later you train in the morning. Or maybe, you switch our running/walking shoes from day to day. One session at a time, you might not be able to tell which of these work best for you, but if you start looking at several sessions and spotting similarities? This is where your training log comes in handy.
The Beauty of Keeping a Training Log
When you begin to use your training log, you'll begin to noticing certain patterns within your training. You might realize that you don't do as well on the days you train in full sunlight or when you wear your Nike's vs your Brooks. Maybe, on the mornings you have a hearty breakfast, you have more energy compared to the days you have toast as you rush out the door. These patterns will become easier and easier to spot.
Training logs will also capture your improvements and milestones, too. All of which will help you as the big day approaches. By knowing what works and what doesn't work, you will be able to make sure you are at your best shape come marathon day.
More is Not Always Better
Now that you have the general details, there is one more thing to remember: more is not always better. Along with your training log, you received a training schedule. When entering information into your training log, it is important to remember to not feel like you have to completely fill out a training log with extra workouts. Stick to the training schedule, and enter your information - resist the urge to take on extra training sessions You want to work on your endurance and ability to take on extra miles. You don't want to get an injury that could very well cause you to not be able to continue. You've dedicated so much time and effort already, we want to make sure you make it across that finish line... but the first step, of course, is to make sure you get to the start line. If you get injured, you might be done before you begin.
Aqua
Hello everyone!! Awesome run Saturday. You made it through the first day of "real" training...running either 4 or 5.5 miles. For those that have done this mileage for the first time, 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 wine or margaritas? Did you forget to eat something Saturday morning? It didn't seem as humid Saturday morning...did that make a difference?
What with all the questions? A number of reasons could be the cause of a good run or a bad run. After a run, do you reflect back on what was going on before or after the run? Do you try to remember what happened the weekend before to compare? If you are like me, you can't remember that far back.
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. Start a training log by simply writing things in a notebook, or downloading on from a running website. It will make a difference.
See you Saturday for a fun run with hills! Bring your water and sports drink!!
Your coaches...Laurie, Rose and Mary
Things to remember...
