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Essential Tools for Tracking Your Training Progress

Essential Tools for Tracking Your Training Progress

If you do not measure you cannot improve. This is a simple truth but very often overlooked. Even with the best intentions, you will plateau very quickly if you don’t have measurements to support you when you plan your training. If you just recently started training it may not seem like a big deal, as focus is often placed on making sure you keep training. If you start measuring your progress early on, you will thank yourself for it later, and remember that it’s never too late to start.

one workout away from a good mood

    A very common misconception is that you will remember everything that you do, and that those memories are enough for you to make proper adjustments. This is definitely not the case: your memories will be colored by a lot of things, such as your mood, the weather, your workload etc, etc. When you try to think back to see what has worked for you, there is no way you can make sound adjustments based only on memories.—this is where numbers become very powerful: hard-recorded numbers and facts don’t lie!

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    Gather your facts!

    The number one thing you need to keep on top of your training is a journal. A journal will take the stress out of remembering every training session, and it will fill up with with solid facts that you can refer back to. When you want to look back and see what has been working for you, all you need should be in your journal. Below are some ways of keeping track of what you do.

    Pen and paper

    The old fashioned written journal is still a good tool, and it works for most people. Simply keep a notebook where you write down every gym session, every run, or Pilates session. Write down as much information as possible: what you did, when you did it, what it felt like, etc. The more information you gather the better. The pen and paper approach has one big drawback, and that is in the analysis phase: your notebook will not be any help at all when trying to figure out how everything fits together, so you will have to figure that out yourself.

    Spreadsheet

    One step up on the technology scale is to use a program such as Excel, or Google docs spreadsheet. You would basically collect the same information as with a written journal, but the spreadsheet itself will make the analysis much easier if you track relevant data.

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    Download Work Out Planner Spreadsheet

    Online tracking services

    To make it even easier to track relevant data, you can leverage the knowledge of experts who have already done the job for you. You simply open a free account with RunKeeper or Endomondo (for running, walking, cycling, etc.) and enter your data there. Analysis is also made a whole lot easier as the makers of the online service have done a lot of thinking for you. Once you have created an online account, the next step is to use your smartphone (providing you have one) as your data entry tool. Just download the app and get cracking. The great side effect here is that your smart phone becomes your stop watch, and the built-in GPS tracks your speed and distance. That’s a lot of tracking with just one device.

    RunKeeper –  More than 14 million people who are using this app to build a training community.

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    Endomondo – Make fitness fun with this personal trainer and social fitness app.

    GPS

    If you prefer not to use your smartphone, a GPS watch or similar is crucial for tracking your running routes and speed. You can of course do this by mapping out and measuring your routes and using a stop watch to time yourself, but although this works, using a GPS tracker means that you are free to improvise your route. Uploading the GPS data to your computer and online accounts is very easy as well.

    Heart rate monitor

    Heart rate monitors are great for knowing how hard your body is working and if your training is in the correct zone. Together with a smartphone and an app collecting data connected to GPS coordinates, keeping track of your speed and progress is super simple.

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    Foot pod

    The foot pod is a great tool when you are working on getting your running cadence up to the right level. When connected to the GPS in your smartphone, it offers lots of opportunities to see how your technique progresses through a session.

    Conclusion

    Having a journal is essential for putting all of this together, and if you go the smartphone route, you have a great way of consolidating your data. A lot of your work with summarizing your info is made very easy and almost automatic if you use your smartphone as the hub.

    What do you use to keep track of your training progress?

     

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    Last Updated on November 17, 2019

    20 Creative Ways To Say Thank You

    20 Creative Ways To Say Thank You

    Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

    1. Make a gift bag.

    A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

    2. Give a toast.

    Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

    3. Write a poem.

    “Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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    4. Create your own labels.

    There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

    5. Give a gift card.

    Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

    6. Send a letter.

    Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

    7. Use social media to send a special message.

    If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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    8. Make your own digital greeting card.

    While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

    9. Make a YouTube video.

    Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

    10. Deliver cookies or candies.

    Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

    11. Make surprise gifts for guests.

    There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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    12. Put together a flower basket.

    Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

    13. Take a picture.

    Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

    14. Repay their generosity by paying it forward.

    The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

    15. Do something special for them.

    Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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    16. Reciprocate their help.

    Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

    17. Be there for them.

    Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

    18. Listen to them.

    Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

    19. Say it in another language…or two…

    A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

    20. Show them some love.

    A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

    Featured photo credit: Hanny Naibaho via unsplash.com

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