Your Best Running Log
Online vs. Hard Copy
There is no shortage of good running logs to choose from, both hard copy and online. Running logs vary in features, functionality and ease of use. Some contain advanced features like graphing and pie charting to facilitate data analysis. I prefer keeping a hard copy log in which I record my workouts in writing. I find that my running log feels more like a journal or diary when I write entries, compared to typing them. I like to hold my running log in my hand. This is just my personal preference. In my unscientific survey, the runners that I queried were evenly split between online and hard copy logs. The most important criterion is to choose (or create) a log that you will use regularly and stick with over the long haul.
Data to Record In Your Log
Weekly
* Planned workouts for the week - record at the start of each week
* Completed workouts for the week - record at the end of each week
For Each Run
Most of the data to record falls into one of three categories:
1. Statistical
2. Experiential (how you felt)
3. Environmental factors
Statistical
* Time of day
* Time - duration of run
* Distance
* Speed/rest periods - optional for casual running; important for faster than casual training, e.g. tempo runs, hill training, track intervals, race pace runs.
* Heart Rate - insures that you are training at the intensity level that is appropriate for your workout
Experiential
Subjective Rating (1-10) - despite the tendency to focus on measurable data in your log, this subjective rating is one of the most important variables to record. Entering an 8 or a 9 in your log after experiencing the oft elusive “runners’ high” or a great workout is a tremendous confidence booster. At the other end of the spectrum (as I mentioned last week), three consecutive runs with a rating of 4 (out of 10) or less is a signal to listen to your body and take a 3-4 day break from running to give it a chance to fight an infection or recover from overtraining and fatigue.
Aches and pains
Environmental
* Route
* Weather
* Shoes - keeping track of mileage run in each pair will help you assess when your shoes need replacing
* Notes - Good place to record with who you ran, what you ate before running, your mood, motivation or any other factor that affected your run.
© 2009 Bennett Cohen
Bennett Cohen (The Savvy Runner) is the publisher of the innovative Women’s Running Update, a FREE weekly online newsletter for smart women runners who want to maximize the benefits they derive from running. To learn how to get the most benefit from your running, training and healthy lifestyle, visit www.womensrunningupdate.com