Training Logs

I took a step back and looked at my 1+ month of logging / blogging so far. What a mess! It was OK when every day I simply logged my run data and notes; and created pages to summarize all general research and thoughts. However, in just 1 month my research has overflown all reasonable limits of page formatting, it has expanded, bloated, and exploded, forcing me to create a real blog of real content.
However, now my log entries are mixed in with blog entries making a giant unreadable mess.

"What if" - I thought "there was a way to keep my log in a real logger format, and embed it into the blog??"

And now follows the detailed review of training-logging software out there.

Review and Evaluation Criteria

1)   Only online-based systems will be reviewed - I need ability to access and edit my log from work/home/etc. (If I had an iPhone or such, mobile usability would be hugely important, but I don't.)

2)   Free - most online systems are; and you can pay a fee for actual training plans, but I'd rather buy Pfitzinger for that purpose.

3)   Blogger integration - it is very important for me to be able to make my training records accessible and presentable through Blogger. Therefore, availability of widgets and scripts will be my top evaluation criteria.

4)   Design integrity - is the log designed to capture all of the following pertinent information: mileage, pace per mile, type of run, location, weather, exertion level, workout-specific details (ie intervals), heart rate data, notes. Also, I must be able to input my training plan into the log.

5)   Usability - Can I access all the data I need in a concise format? Is there a lot of unnecessary bells and whistles? Or are there ads in my way??

6)   Analytics - what graphing tools are available to allow me to see my progress clearly?

7)   Mapping - many online logs have integrated route mappers that I will review based on the following requirements: usability, speed, mileage markers, points management.

Runner's World Training Log Review
RunningAHEAD Training Log Review
Active Trainer Log Review

Pace

Runners World has a great pace calculator that uses a simple formula:
http://runnersworld.com/cda/trainingcalculator
I was surprised to find out that with my current pace (05/01/10), which - if extrapolated 1:1 - should allow be a marathon time under 4 hours, is really not going to hold up all that well over 26.2 miles. It may be discouraging for some, but for me this this is a prevention tool for over-training. At this point, when I have suffered through a week of terrible runs, it's like a sign saying - don't worry about the time. Remember - just finishing will be HUGE.

Here's what I got. I haven't ran any races yet, however, for example sake, let's say that I can run 6 miles at 9m/mi (54 minutes):
     Marathon time = 4:17
     Long run = 10:54 - 12:15 m/mi - this is WAY slower than what I run now.
     Tempo run = 9:07 m/mi


Now when I input my target marathon time of 4 hours I get suggested training paces:
     Tempo run = 8:34
     Long run = 10:15 - 11:33

I am not completely comprehending the concept of a slow long run at this point. I understand that a shorter run can be faster than a long run. However, if I am training for a marathon, shouldn't I train to run the "long run" - ie - main prep for marathon - at my target marathon pace??

PS - how freaking cool is that PaceTat???
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An AMAZING article by competitiverunner.com almost resolves my dilemma... almost. Well, at least it convinces me (and that's a feat!) that I should in fact be running my long runs slower "to avoid overtraining" while "still reaping all of the benefits of a long run"; the article makes sure to point out that "race pace runs are important". "The trick for any athlete is to find the balance between long easy runs and faster marathon paced runs."
And.. Pete Pfitzinger has the answer!

Long runs at marathon race pace prepare you most directly for the demands of the marathon. The principle of specificity of training states that the most effective way to prepare for an event is to simulate that event as closely as possible in training. The closest way to simulate a marathon, of course, is to run 26.2 miles at marathon pace. Unfortunately, long runs at marathon pace are very hard on the body. If you run too far at marathon pace, the required recovery time will negate the benefits of the effort. Similarly, if you do long runs at marathon pace too often, you will greatly increase your likelihood of self-destructing through injury or overtraining.

Links
http://www.runnersworld.com/article/0,7120,s6-238-520--13101-0,00.html# 
http://www.runnersworld.com/article/0,7120,s6-238-244-255-11932-0,00.html#
http://pfitzinger.com/labreport.shtml
http://runningtimes.com/Article.aspx?ArticleID=4432&PageNum=5 
http://www.runnersworld.com/article/0,7120,s6-238-244--6946-3-3X5X7-4,00.html#
http://www.mcmillanrunning.com/training2.htm 
http://www.runningmania.com/resources/programs/index.php
http://homepage.mac.com/psminkey/running/page6/page6.html

The Training Wall

Ever since the 9-miler in the rain on Sunday my 3 runs this week have been painful and dreadful, one after another. In fact, I didn't even make my full mileage on Wed and Thur, although I'm glad I even dragged myself outside.

...The 9-miler wasn't too intense, I don't think I pushed all that hard...
...I took care of myself after the rain so my immune system is all happy...
...I've been eating as I've been the week before, I've taken good care of hydrating myself for and after the runs, and gulping down the coconut water when I feel I may need it...
...My mileage didn't jump up drastically, in fact, I don't die at the end - I die at mile 2...

So what's the problem???

Ok, so excited to share this on the blog... but since we're on the topic.. it has been that wonderful time in a woman's life when she wants to rub her boyfriends face in his pee and eat a pickle. But that shouldn't have affected me on Thursday - I felt great in fact!
Maybe my body was weakened and too slow to recuperate from earlier runs this week.
Or maybe - the only other thing I can think of - I've been very sleep deprived. According to RunnersWorld this can have an enormous effect.

Running is as much physical as it is mental. Push yourself through too much pain - and you may kill the last bits of that excitement which got you into running to begin with. Rest too long - and you will lose the the training base that you've worked so hard to build up.

The key is knowing that you will be OK. Allow yourself to run slower, easier, shorter. Allow yourself to rest and taking care of your body rather than punishing it harder. And remember - what drives you is what will stop you. So allow yourself to enjoy running again, if you hit the training wall.

- Sleep more (!!!)
- Eat better
- Find a new route
- Bring a friend
- Do a race

Marathon Training Plan / Speed Work

(t-17- weeks)

I still have some time to think about this, but I am starting to research the training recommendations more in-depth because I feel that I should be adding some speed and weight training to my workouts if I really want to be serious about this.


Marathon Training Plan:

Beginner You've run 15 to 20 miles a week for at least six months, completed a 5-K or 10-K--perhaps even something longer. You can run five or six miles without collapsing afterward and want to gradually become a stronger runner able to finish your first marathon, in the words of Portland, Oregon, coach Bob Williams, "feeling good and excited to run another one in six months."

Your Plan Surprise, you're going to train just three to four days a week and gradually increase your weekly mileage from around 15 to 35-plus miles a week. The biggest key of all will be to gradually increase your mileage, especially that of your weekend long run. "The beginner needs to focus almost entirely on the long run," says Anaerobic Management coach Jon Sinclair (anaerobic.net), "but it's also good to throw in a little hillwork and some aerobic intervals on alternate weeks to bolster your stamina and to liven up your training." Lastly, we're going to have you running two low-key races to get the feel of competition before the big day.

Intermediate You regularly run 20 to 30 miles a week, and have done so for a year or more. You do a weekly long run of eight to 10 miles and have some experience with tempo runs or intervals. You've run 10-K races, probably finished a half-marathon, maybe even a full marathon. But now you have a specific marathon goal time in mind, and you want to do the training to make it a reality.

Your Plan "Long runs are the basis of marathon training, but at this level it's important to add some intensity to the program," says Sinclair. So, you'll gradually increase the length of the weekly long run to adapt your mind and body to the rigors of running nonstop for several hours. But running 18 to 20 miles at a time isn't all you need, so you'll supplement these runs with some higher-effort running twice weekly, including sustained tempo runs at your half-marathon race pace. These promote aerobic strength and efficiency and will help you find that groove you'd like to be in when you run a longer race, according to Sinclair. You'll also be doing a smattering of speedwork.

 I've shown in orange the criteria that I exceed and in green the ones I meet; based on these I definitely qualify as an Intermediate; however, the red shows that although my runs are long enough, I have not been doing them long enough, even for a beginner. Highlighted are the key points in training guidelines, and I will simply need to adjust the intensity of tempo runs and speedwork to my personal fitness level.

One of the key highlighted elements is:

Become Race Fit Short races (5- to 10-K) are terrific fitness boosters that let you run much faster than your marathon goal pace--an effort that you just cannot replicate in training, no matter how motivated you are. So all three schedules feature two races because, according to a recent study, race efforts can dramatically boost aerobic capacity and lactate threshold. This can only help your marathon performance.

Missed Training and Vacations

From runnersworld.com:

If you were to plot the mileage of most marathon-training schedules on a graph, it would show a straight, slowly rising line followed by a short, steep plunge during the taper. But reality is never that smooth. "Expect peaks and valleys - periods of improvement and stagnation," says Connelly. And if you miss a day or two of training, just go back to the schedule. "If you miss a whole week, backtrack the same amount of time that you skipped," say the Finkes. "If you miss more than two weeks, adjust your goals or switch to a later marathon."

From marathonrookie.com:

If you miss a week of runs during a training period, do not try to make up for lost time when you start back. Just move on as if you ran that week and pick up with the current schedule. However, start back at a slower pace to allow your body to adjust, especially if your time off was due to illness.

A nice set of guidelines from runningplanet.com (I pasted selectively what applies to me):

Injured 12 Weeks or More Before Marathon

Recovery Time	Adjustments
Up to 1 Week	Pick up with current training week @ 75% of recommended volume for one week. The resume normal training.
1 - 2 Weeks	Pick up with current training week @ 50% of recommended volume for one week and 75% of recommended volume for a second week. Then resume normal training.
2 - 3 Weeks	Pick up with current training week @ 50% of recommended volume for one week and 75% of recommended volume for a second week. Then resume normal training. Consider adjusting your finishing time goal to a slightly lower level.

Injured 5 to 8 Weeks Before Marathon

Recovery Time	Adjustments
Up to 1 Week	Pick up with current training week @75% of recommended volume for one week. Then resume normal training.
1 - 2 Weeks	Pick up with current training week @ 50% of recommended volume for one week and 75% of recommended volume for a second week. Then resume normal training.

What I take from all this is:

1. If you are able to run on vacation - run as closely to the plan as possible
2. If you know you won't be able to run - adjust the schedule as best as you can
3. If the missed training is unexpected - the guidelines above are great

Once I get into a routine and become slightly more intelligent about all this, I will certainly have to get back to this topic and manipulate my schedule.

Marathon Training Schedule

Here is my "official" schedule that I created at the inception of this idea. This is a slightly modified Excel copy of the marathontraining.com training plan. This is a great starting point until the magic 17-week marker when the 'real' training comes in.