Thursday, May 20, 2010

Day 25 - new route new records

So I decided in stead of writing something random each day. I thought I would pick out something from my run and write about that and also do some research around the particular topic and share with you what I've found and as for your advice. So if any of you followers out there have suggestions on anything I write about please feel free to make suggestions.
The topic I was thinking about today was journaling. I'm having alot of fun keeping track of my progress and I think it is a real factor in my success so far so I wanted to know if other professional running keep records. I did some research and found that keeping a training dairy is very common and is one of the most important aspects of a successful runner. It allows the athlete to gauge progress, assess improvements and failures to avoid injury and helps keep momentum from one training season to the next. In one of the running book I referenced they suggested keeping the following info each day:
1. Date and day of the week
2. Distance or time run; the course or place running occurred
3. overall evaluation of the run: weather, type of effort (eg., hard, moderate, easy), feelings, comments (eg. felt sluggish on up hills), training partner or group
4. Pulse - resting (taken in the morning while still in bed), training pulse, when and where relevant or of interest of you.
5. weight, measured before run
6. list of planned upcoming races
7. Long and short term goals, chart up to one year

So here I go:
Thursday May 20th, 2010, ran 4 miles, 6.44km in 39:34, avg pace 6:09/km burned 569 cal, avg heart rate 165 bpm, resting heart rate 120 bpm, 154 lbs,
THU 07:00 A few clouds Temp 14 Dew 10 Wind W 6 Humidity 77  

For me I found it really hot at 7am this morning, humidity was high, glad I ran as early as I did. Felt good, calf muscles a bit tight but I took a different route so I didn't have to do any hills today and I hope this will help. The route I took today was really flat compared to my usual path I take. My time is still hovering around 39 mins so I think I will start beating that by next week as a 4 miler will become the basis of my training.
The Ottawa Race weekend is coming up on the 29th and 30th so since the 10 km and half marathon are sold out I think I will run the 5 km for fun. Maybe I'll take Sophie with me if I'm allow to bring a stroller. This will be my first race during my training. It will be fun to shake things up a bit. TGIF tomorrow.










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  1. Phil Booker, Booker RealtyMay 26, 2010 at 9:06 PM

    Hi Laura, running easy on the flat after a hill workout is a good idea. But do remember that a flat course will not work all the muscles you used in the hill workout as you will only use the same muscles which you used on the flat areas when you ran the hill run. Make sense? You would be better to run the same course real easy but if you are sore, working lessor of your muscles is a lot better than no workout at all.
    As for your race. There is no way they will let you run with a stroller, unless it is an unsactioned race like The Terry Fox Race. With the amount of people trying to get by you it is quite dangerous for Sophie as some of the runners might not see the stroller or the baby until they are mowing you down. I wouldn't suggest you do this unless you stay way at the back of the race, if you will let you do this. Call the Race Director, which should be on the Runner's site. Name, e-mail address and phone number.
    Also, try to get in some late morning runs so your body climatizes with the hot days as well as the cooler days.
    Cheers,
    Dad

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