TRAIN YOUR BRAIN

NITA SWEENEY

Training Logs: Not Just for Bodies Anymore

Coach Nita Sweeney

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My first training “log” (I use that term loosely), was a paper datebook. I proudly wrote
“W1D1” meaning “week one, day one” of the interval training plan I’d chosen to follow.

Eventually, I bought a watch and moved my log online. Now, I track distance, pace,
workout type, duration, heart rate, intensity, perceived effort, weather, terrain, gear, fuel,
and hydration. I also record injuries and recovery as well as specific health concerns.

Physical performance and injury prevention is where most of us begin and many of us
stop with our training logs. Focused solely on our bodies, we monitor our progress
toward a goal.

But we’re not just working on our bodies. We’re also training our minds. And logging
what’s happening in both mind and body has additional benefits including these:

Accountability: Whether you’re making a check mark on a printed plan you taped to the
end of your office bookcase (that would be me) or the electronic record from your watch
(also me), this log shows you kept your promise to yourself. You did the thing you said
you would do. My medical friends call that a “Dopamine hit.”

Motivation: After a few weeks, you can look back and see the progress. Three miles
turned into five, then five into ten. It reminds you that you’re building toward the goal.
More happy brain chemicals! I want more, so I’ll continue.

Mental Preparation and Stress Relief: In addition to all the “physical” things, I keep
notes about my mindset. How did I “feel” (happy/sad/mad)? What did I do to get through
the tough workouts? And what joy did I experience? While we’re busy training our
bodies, we’re also toughening up our minds. I reflect on that progress in my log as well.

Self-Reflection and Mindfulness: If you know me, you saw this coming. Any activity that
helps me slow down and reflect goes a long way toward improving self-esteem,
calmness, and clarity. Taking a few moments to jot down what dogs I saw, the scenery,
and my thoughts and feelings about it not only helps me enjoy what I already did; it
makes me more likely to stay present during my next workout.

Noticing Red Flags: While workouts and logging them generally improves well-being,
none of this is a substitute for professional help. When my logs show a downward
emotional trend (including medication side effects that need attention), I can’t lie to
myself about needing to reach out for support and medical care.

Whether you choose to log “old school” with pen and paper or use a newfangled device,
you’ll find the benefits outweigh the time it takes to record these things. On race day,
you’ll be grateful you made the effort.

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Ultramarathoner Nita Sweeney is a mindfulness coach and the award-winning author of
bestselling books including Depression Hates a Moving Target and Make Every Move a
Meditation. Visit her website for more information. https://nitasweeney.com