Keeping a Training Diary
easy day the pulse would be back to normal and after a really long run it might even be lower than normal, but if it stays above normal for three days, and the reaction column reads 'still tired', 'hard work' or 'very tiring', then I know the athlete is over-training.'
Regarding weight specifically, Bruce writes, 'The weight column tells us more, as long as the weighing is done regularly on accurate scales at the same time of day. Once or twice a week is often enough, and the best time to weigh yourself is just before going training because a lot of weight can be lost as sweat, giving a misleading figure. I would expect the summer weight to be a few pounds less than the winter weight, but once the athlete has matured, say by age 23, there should be no increase unless he is definitely trying to build up bulk.
An increase in weight is almost certain to result in a poorer performance in endurance events, but a drop in weight doesn't necessarily bring about an improvement. The athlete may have reduced his percentage of fat by increasing his training load, or he may have combined over-training and under-eating to such an extent that he is starting to break down muscle tissue. In hot climates one would expect the weight to drop at first and then to stabilise. After a long hard run the weight is bound to drop, and it should be brought back to normal before the next big effort.'
The silent coach
Bruce continues, 'After a few months the diary acts as a silent coach. You only have to look at it to find out whether you have been keeping to your schedule, whether you are running as many days a week as you intended or how much time you have lost through interruptions.
When you come to the end of a year, the diary proves really useful. Try it. Look at a year's record of training and answer the following questions:
1. On how many days in the year did you train or compete?
2. How many days were lost due to illness or injury?
3. Do you think you would benefit by doing more training?
4. Do you think that you would benefit by doing less training?
5. During which periods were you training hardest?
6. During which periods were you doing the least training?
7. During which periods were you competing most successfully?
8. Can
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