Look Before You Leap

This little chart is the main event after my “teaser” entry posted over a week ago. But first the back story….

For the 2009 Vancouver International Marathon, the early bird deadline rolled around in mid-December. In the interest of saving money ($85 vs. $100 or $125) and forcing myself to commit to a rigorous training schedule during the dark winter months, I took the plunge. I polled my FB and got an overwhelming response – by my standards of being practically a dormant member – and encouragement to sign up. I was pleased that Murnie also signed up as early as I did as we live close together and get together for mid-week runs.

Last year, I combed through paper planners and my Google Calendar to gather my running stats for three years of marathon training and with such a system set up, it was easy to continue logging my progress offline; for between Runner’s World or Running Room’s interface and my own Excel spreadsheet, who ultimately has more graphing options??

Recently, I posted a <a href=”http://wynlok.com/?p=431″>chart that compares my training cycles in terms of mileage</a>. I can visually track how I am doing towards my goal and that as I’m getting older, I’m getting “better”. (Haha.)

I am most delighted to be able to present the “chart” that contains the data that corresponds to the 2009 datapoints on the last blog entry’s graph, or what I call my “Frequency of Training” visualization.

It is tremendously important to me that not only do I make the miles and intensity of runs I set out to do, but that I also maintain a high-frequency of training days. You see, aside from making me feel like a real runner, each training day keeps me on the straight-and-narrow path of better lifestyle choices.

My goal is to run at least four times a week: a distance-training run that is looooooong (did 30K last Sunday); an intense workout (last week, I ran up and down the same blessed hill 7 times); a moderately long non-stop run at a good race-like clip; one super-short run (6K) to keep my legs moving.

Four runs a week unfortunately makes more dark black holes in my chart than is aesthetically pleasing but I concentrate on the encouraging trends:
* I have not missed a Wednesday run since the beginning. The difficulty I encounted in the past in churning out a run on Wednesday after a long day at work turns out to be more mental than physical.
* In 9 weeks of training, I’ve had 4 4-run weeks, 3 3-run weeks, and just one 2-run weeks. I can recall how difficult it was to run well when I only ran twice that week.
* Short of not being in town, I haven’t clung to many excuses to not get out and run on Saturdays – I tumble out of bed and get out the door before indulging myself in food and coming online. NPY wakes up so late I can get a run in, clean up, and meet him with time to spare.
* My routine seems to be on a roll (finally) and Thursday night runs are becoming reliable as well!

Now, it seems I’m due for a new pair of shoes (to replace the blue ones) and I do wonder if I will subconsciously avoid replacing them with blue or yellow shoes….

On this day..

One Comment

  1. Henry says:

    Hi Wynne,

    Good job. Keep up the training.
    As for mileage on your shoes … I’d rather not keep track of this as one model/brand may last longer than another shoe. In fact, I purposely train with at least 3 different pairs of runners
    – I race on a lighter shoe but train on a heavier more padded shoe. The type of workout –
    trail, track, etc also makes a difference too.
    As for logging mileage in general … well, this is your 4th marathon now right …
    for people doing a marathon for the first few times logging mileage is a ‘feel’ good thing
    and it feels more of an accomplishment logging mileage than logging time.
    RR did it this way as part of their marketing/feel-good program
    After your first few marathons, you should start exploring other avenues of logging
    your training progression.

    IMHO logging time spent on your long runs is more important.
    Logging time or logging mileage? Which one?
    The reason I advocate logging time on the long runs is because it’ll keep you more honest,
    especially if you train with a HR monitor.
    If its a rainy, wet, windy day, a 30+km run is harder than a 30km in a cool day.
    The route (hilly vs flat) also dictates how much harder it may be.
    Your mood/legs may differ Sunday morning to the next. So train by time with a heart-rate monitor for your long runs.
    As for your midweek runs … don’t think mileage, but think REASON for this workout.
    If you are doing hill repeats, the purpose is to go at anaerbic threshold for the up
    and recovery on the down. Sure you can add the mileage on the recovery downhill,
    but thats not the point. So in truth, logging mileage on hill repeats doesn’t make too
    much sense.
    threee columns (ITT – Intensity, Time, Type) per workout makes more sense in terms of
    your weekly (Frequency) logging…

    Good luck and keep up your training!! Good job.

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