What really is the purpose of the training log? Is it something you fill out to show your friends the kind of workouts you are doing? Is it something you share with other runners or triathletes as a social tool. Is it a tool for measuring your progress?

The answer is yes to all of the above. I have never in my entire career met an athlete that was serious about their goals that didn’t keep a training log. I have rarely met the athlete that has succeeded at any level, that didn’t keep a training log. Why so important you ask?

The log allows you to revisit workouts you have done in the past that are similar to current workouts so you can measure your progress. Ex.  On 8/15 I did tempo workout ran, 45 minutes in zone 4, 6.8 miles with 1 mile warmup and cool down. Now I can compare that same workout 2 months later to see if I have improved or not, plus my notes will include how I felt during and after the run and any other variable I think is important. This people, is valuable stuff you need to know if you really want to get better.

I have logs that date back 5 years. I only put them away when I change age groups. Runners and triathletes achieve goals through hard work and dedication. Lets face it, what we do for fun, to most people seems crazy. When I’m dragging my sorry butt to the pool at 4:30AM, or running 3 hours on a Sunday morning at 6, the rest of the world is 1) sleeping 2)thinking I’m a little whacky. So obviously I’m doing it for a purpose. As I can only assume most of you are.

Do you want to finish a marathon? Do you want to finish a triathlon? Do you want to set PR’s? Then you should be tracking your workouts by keeping a log. Moving forward is about learning from where you’ve been!

Be Healthy, Train Smart, Have Fun!

The Coach

Recently someone asked me about off season training for endurance athletes. Some of our sports “gurus” say there is no off season for the endurance athlete. I say BUNK!

If you are done racing for the year now is the time to put aside all of the pressures associated with training. Does that mean not training? NO! It means simply putting away the strain of getting up at 4AM to swim, or getting to the track for speed workouts and making plans for the power ride. Now is the time to rest and rebuild your system. When I say system I mean your entire system. Training and racing has taken a toll on your body and life.

Any experienced coach will tell you that one of the keys to long term success in the sport is to be consistent with your weekly run volume. Consistent running builds the small muscles, tendons, and ligaments in the lower leg and ultimately enables you to increase volume and intensity in the future. In the off season cut down on the frequency of your runs. Instead of a 5 day week make it 3-4. Get to the track every now and then but just as a reminder to your body how to run fast. And of course do a long run of about 2 hours every other week.

Work on your cycling technique. Cold, snow and rain mean more time indoors on a trainer. This offers an excellent opportunity for isolated leg and spinning drills. It’s also a good time to get some quality swim instruction and spend a few sessions a week in the pool working on drills and improving your stroke, rather than trying to improve your swim fitness.

Do some strength training. Rebuild the muscles you have broken down during the racing season. Most importantly revitalize your mind and body by resting. Spend more quality time with the family or loved ones. Give yourself a well deserved mental and emotional break from training pressures. Combining off season easy workouts, relieveing yourself of training pressures and having some fun will get you fired up and ready to go when the new season begins.

Be Healthy, Train Smart, Have Fun

The Coach

coach@prsfit.com

I have been hearing, viewing and listening to a lot of stuff  lately about chi running positions. So being a coach that takes pride in learning about new techniques and training science’s I did a little investigating. I watched a few online videos, looked up chi running on Google and smiled and smiled and smiled.

The closet applicable definition I could find for chi is: aqi: the circulating life energy that in Chinese philosophy is thought to be inherent in all things; I really dig that definition by the way. Because I truly believe there is a special life energy in running. In all fitness activities for that matter. So again another big smile. If these chi video people are using the life energy found in running as a motivational tool to get more people out there working on a healthier, happier lifestyle, “Hats off to them.”

However, I’m not so sure that’s the case. Just yesterday I had 2 phone calls, a direct message tweet and saw two other tweets addressed to conferences and videos about chi running “positions.” Hence my investigation. What I discovered was people telling runners to run with proper running form. The same proper running form that has been around for 40 years! Is that bad, heavens no!

I started running cross country in late 60’s. The first thing my coach taught me was proper body position, relaxed breathing, stride length and foot plant. Does this sound familiar to chi followers? When I get a new local client the first thing I do is run with them to make sure they are running with good form. When I start working with an online client I am always talking to them about running tall and quiet, relaxed shoulders and hands, stride length and plant. Heck, if you buy one of my training plans every week I have notes in the coaches comments about form. 

Good form and technique will always benefit you in training and racing. So, no matter what you call it; Run Tall, Run Loose, so You’re not the Caboose.

Be Healthy, Train Smart, Have Fun

coach@prsfit.com