Quoted message said:I as I trying to modestly ramp up my running, to run for higher speeds
and longer distances, I would like to know if any of you use any free
methods of tracking performance and progress (or lack thereof). Any
suggestions for spreadsheet type solutions? Maybe there is some
freeware or some such that I could use? A linux based programwould be
preferred. Thanks...
I use my own Excel spreadsheet, Mine starts as a periodization plan for the
entire year, with training cycles, races, and every running workout figured
out. Planned rest is also included. Then, as I go through the season, I
replace what I planned with what I actually did, adjusting planned training as
needed.
One thing that I think hasn't been brought out is that you shouldn't get too
caught up in day-to-day fitness changes. Many experienced runners can tell
lactate threshold, MLSS, recovery pace by feel, and if you do these on
consistent courses, yes, these can tell you something, as can time trials. For
example, I have a standard warmup that includes a jog, drills, and buildups/
strides, and if something is significantly slower, it tells me to cut back the
planned workload (maybe I'm getting sick, and I haven't quite figured it out
yet).
But you shouldn't obsess about these things. Even a time trial can vary week
to week due to a lot of things, such as stress, illness/health, sleep, how fast
you ran your last recovery run, maybe even what you had for lunch. If you ran
your 400 session 1 second/400 slower than you ran last week, it might mean that
you didn't work as hard or didn't get enough recovery...but it might mean that
it was 5 degrees warmer than last week. Don't worry about such things. Also,
performance improvement is not necessarily a straight line: there can be
plateaus and even dips (because you increased your training load) along the
way.
It's long term improvement (over a training cycle, season, or year) that
matters.
Lyndon
"Speed Kills...It kills those that don't have it!" --US Olympic Track Coach
Brooks Johnson