Half-marathon by Galloway Jeff

Author:Galloway, Jeff [Galloway, Jeff]
Language: por
Format: epub
Published: 0101-01-01T00:00:00+00:00

Half Marathon SATZ (2) 06.05.2011 15:33 Uhr Seite 115

“zeros” on days that should have been running days. If you’re not sure whether you will really get into this journal process, you may find it easiest to start with a calendar.

This is a page from Jeff Galloway’s Training Journal: YOUR JOURNAL WILL INSPIRE YOU

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An organized running journal

When you use a product that is designed for running, you don’t have to think to record the facts. The spaces on the page ask you for certain info, and you will learn to fill it very quickly. This leaves you time to use some of the open space for the creative thoughts and ideas that pop out during a run. Look at the various journals available and pick one that looks to be easier to use, and to carry with you. I’ve included a sample page of my Jeff Galloway Training Journal as one example.

Notebook

You don’t need to have a commercial product. You can create your own journal by using a basic school notebook of your choice. Find one in a size that works best with your lifestyle (briefcase, purse, etc.) Below you will find the items that I’ve found helpful for most runners to record. But the best journals are those that make it easier for you to collect the data you find interesting, while allowing for creativity. The non-limiting nature of a notebook is a more comfortable format for runners that like to write a lot one day, and not so much another day.

Computer logs

There are a growing number of software products that allow you to sort through information more quickly. In working with a company (PC Coach) to incorporate my training program, I discovered that this format speeds up the search for information you need. As you set up your own codes and sections you can pick data that is important to you, sort it to see trends and plan ahead. Some software (including mine) allows for you to download data from a heart monitor or GPS watch.

The writing process

1. Capturing the flow from the right brain Try to have the log handy so that you can record info after a run.

Immediately after a run, you will have fresh perceptions, and 116

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will be more likely to record the right brain images and thoughts that tend to fade quickly.

2. Just the facts

At first, spend a few seconds and quickly jot down the key info that you want recorded. If you have to think about an item skip it and just fill in the items you can fill in quickly. Here is a list of items that many runners use:

Date:

Morning pulse (see sidebar below)

Time of run:

Distance covered:

Time running:

Weather:

Temperature:

Precipitation:

Humidity:

Comments:

Walk-Run frequency

Any special segments of the run (speed, hills, race, etc.) Running companion

Terrain

How did you feel (1-10)

3. Go back over the list again and fill in more details—emotional responses, changes in energy or blood sugar level, and location of places where you had aches and pains—even if they went away during the run.

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