How to use a race record to improve your race

Your race logbook can be one of the most effective tools you have in your quest to become the best runner you can be. Below, you’ll learn exactly what should be included in your race record and how that information will help you reach your race goals without getting injured.

If the day was dedicated to training, include:

1. Date

This one is simple. Enter the date of execution for record keeping purposes.

2. Mileage

How many miles did you run. Was it an easy mileage day or a workout? If it was a training, what was it? (eg, 8×400, 4×1 mile, etc.). This helps you keep track of how quickly your mileage is increasing over time. This is where you should follow the rule of not increasing your mileage by more than 10% each week. If you rack up mileage faster than 10% each week, you run the risk of getting hurt. This is because your body needs time to recover from each run. Building your mileage faster than 10% per week is asking your body to recover faster than it’s probably prepared for. While some people can successfully increase mileage by more than 10% per week for a few weeks, it will eventually catch up with them and lead to injury.

3. Time reached for running or training and where the training took place

What was the total time for the long run or what was the split for each repetition? You also need to keep track of which course you run. It is very important to keep accurate records of your time for a workout or what your time was for the course you ran that day. You can look back weeks, months, or even years later to see how your time compares when you run that course or workout again. You can also look at the other factors that day and see if there was an external variable that caused you to run slower one day compared to the other (for example, extreme heat) or if the variables were similar and you ran faster one day because of better physical condition.

4. Time of day

Was it 6:00 am or 6:00 pm? Some people feel better running in the morning, while others feel better running at night. There are also studies, which will be discussed in future posts, that look at the likelihood of injury when running in the morning compared to the afternoon. Keeping track of the time of day you train is also important because many experts suggest that you should train at the same time of day that you’re going to compete. If your target race is a morning race and you spend all your time training in the afternoon, then you can compare your race result to another time you trained in the morning for a morning race.

5. Time

Was he running in the heat of the day, winter snow storm or rain? These factors will be crucial for you in the future when you review your training log. If you see that you ran in very hot and humid conditions one day, then you know why your time was so much slower that day. If proper care is not taken after a few races, you can get sick from the elements you ran in. If this happens, by looking back at your training log, you can see what conditions you need to tire of.

6. How did you feel about the training (scale 1-10)

I use a scale from 1 to 10 to determine how I felt about the training. “10” means I felt great and couldn’t have felt better. “1” means I fought from the first step to the last. When you save this information, you can look back and see if you weren’t recovering from your previous workouts and need a couple of days off. If you see a steady decline in your grades, it could be a sign that you need to rest.

7. Rate of Perceived Exercise (Scale 6-20)

The RPE scale is based on a scale that you use to estimate the perceived exertion for each run. The scale below shows you that a level of “6” means no effort and a level of “20” means maximum effort that you can only sustain for a few seconds. The 6-20 scale is also used because it can be used to estimate heart rate. If you say you’re currently running at an RPE of 13, then your estimated heart rate could be around 130. Basically, take your RPE score and multiply it by 10. Remember that heart rate estimates are just an estimate and can not be very precise. depending on a number of other factors.

6 No Effort At All

7 Extremely light effort

8

9 Very light effort (walk at a slow and comfortable pace)

10

11 light effort

12

13 Somewhat strong effort (You feel tired, but you can continue for a while)

14

15 Intense effort

sixteen

17 Very hard (strenuous and causes a lot of fatigue)

18

19 Extremely strong effort (cannot maintain this rate for long)

20 Max Effort

8. Aches or pains (if any)

In the past, I’ve written about minor aches and pains that I ignored, and over time those aches turned into serious injuries. When I went back and checked my training log, I noticed that I had been ignoring the injury warning signs for quite some time. Instead of taking a day or two off to allow the injury to heal before it became serious, I ended up having to take a month or two off to let the bigger injury heal.

9. Any outdoor exercise (swimming, biking, baseball, soccer, mowing the lawn)

If you consistently work out in the pool or on the bike and don’t change the amount of running you do according to the other workouts you’re doing, you may be flirting with disaster. Excessive running, swimming, or biking can cause stress that your body cannot recover from. The result a few days or weeks later could be a major injury.

10.Food

Keeping an accurate record of what you eat each day will help you in the future. I have learned that there are some foods that I should avoid a few days before a race. I have learned this from previous training. Certain foods do not feel good to my stomach and to run. If I eat these foods anywhere near a hard run, then I have stomach problems. Knowing which foods to avoid and which foods work well will allow you to have a much more enjoyable workout or race.

11. Hydration

I sweat a lot more than most people when I run. On hot days it is essential that I hydrate before, during and after running. Sometimes I still start running dehydrated and feel terrible as a result. If you’re constantly making notes about feeling dehydrated, then you know you need to increase your fluid intake.