Read Your personal running journal for Free Online

Mon, Wed, and Fri. if you wish. There will be little benefit to your running in doing this, but you’ll increase fat burning. Don’t do exercises like stair machines that use the calf muscle on days when you are resting from running.
Be sure to take a vacation from strenuous exercise, the day before your long runs.
An optional pace segment (p) is noted on the Thursday run. To get used to a pace you want to run in the race itself, time yourself for 1-3 miles, and take the walk breaks as you will do them in the race. This is especially important if you are anxious about finishing before the finish line is closed. This time is usually listed on the race website.
    Note: This training advice is given as one runner to another. For medical questions, ask your doctor.
    For more training information, including time goal programs see my book Galloway’s Marathon FAQs & A Year Round Plan which are available, autographed, at www.jeffgalloway.com

    * run the long run 2 min/mi slower than your magic mile predicts in the Marathon, adjust for temperature
(MM = “magic mile” time trial, detailed see here )

My Prediction for this Year

Predicting Race Performance

AM Pulse Graph

    Note: Make sure that you take your pulse as soon as you are conscious, before your thoughts or motions increase the heart rate. If you can do this automatically, this graph will give you one of the best readings of overtraining. After several months of recording, you’ll establish a “normal low.“ When the level rises more than five percent about this, take it easy. If pulse is more than 10 percent above, take the day off.

Injury Log
    from running (walk, cross-train, etc.)
Injury:
First Noticed:
When lost function:
Symptoms:
Treatment:
What I learnd:
Injury:
First Noticed:
When lost function:
Symptoms:
Treatment:
What I learnd:
Injury:
First Noticed:
When lost function:
Symptoms:
Treatment:
Injury:
First Noticed:
When lost function:
Symptoms:
Treatment:
What I learnd:
Injury:
First Noticed:
When lost function:
Symptoms:
Treatment:
What I learnd:
Injury:
First Noticed:
When lost function:
Symptoms:
Treatment:
What I learnd:
Race Log
    Be sure to paste in your proofs from race photo mailings.

Speed Sessions

Shoe Log

This year’s Successes:

Mistakes I’ve made this year:
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