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Runner’s World January 2005
By Jeff Galloway

Q. How can I use my new training log to improve my running?
A. Keeping a running log can help increase motivation, reduce injuries, and improve your chances of reaching your goals. Every time you record your mileage you’ll feel rewarded, and soon you’ll want to avoid too many "zeros" on the pages. By reviewing your log from time to time, you’ll be able to gauge what's working in your training and what's not.

To reap the maximum benefits, get in the habit of "logging in" within 30 minutes of a run. An entry only takes a few seconds. If you have a couple of minutes, fill in a few extra details. But whether you’re tracking your training in blank notebook, a running-specific logbook, on an empty calendar, or a PC or online program, the most important thing is to record the basic facts of your run shortly after it’s over. That way the information is still fresh in your mind, and you won’t forge to make the entry once you get caught up in the rest of your day.

Each week, on a Sunday evening for example, go over the previous week’s training. Then pencil in (literally in pencil) key workouts for the next week. Consider any adjustments you have noted. Also pencil in long runs or races within the next month or two so that you can plan your weekly schedule appropriately. All these entries in pencil are goal workouts. Record the workouts you actually do in pen.

1/2/05
5 miles (50 minutes)
7:00 am through park and back alone (weather clear and in 50's).
Felt strong on hills, left Achilles ached at end.

Quick Fix: Inappropriate Dress
Simple Solutions To Common Running Mistakes The fastest way to ruin a winter run is to head out in the wrong gear. Here are three rules to remember.

1)No Thick Outerwear. A think outer garment may feel cozy at first, but soon you'll be too warm, and if you take it off, you'll freeze. Wear several thin layers so that you can remove one or two as you heat up.
2) Go High-Tech Underneath. Don't wear cotton as your first layer. Cotton will absorb moisture and keep it next to your skin, which can chill you. Technical fabrics, such as polypro and CoolMax, wick moisture away.
3) Be Sock Savvy. Pulling on a pair of extra-thick socks for a winter run can cause blisters and black toenails. When you buy your shoes, try them on with a sock that is as thick as you will ever run in.

(Say What?) Running Jargon, Translated
Long Slow Distance (LSD): Running longer distances at and easy pace, based on the theory that running slower allows you to go longer and ultimately increase endurance.