Shaver MultiSport - Better Life Through Fitness... Better Fitness Through Multi-Sport

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Cancer to 5K Training Information

Please make it a habit to log on every day (even if the workout is "rest day"). The "daily metrics" that you enter give me a window into how you are responding and adapting to the workouts. Without this information I cannot be an effective coach.

If you have any questions about the training log web site or how to enter the information (or what info to enter), please feel free to email or call me.


(1) RPE - Rate of Perceived Exertion

The workout descriptions often will mention target intensity levels (RPE = Rate of Perceived Exertion). The scale that I use is a 0 to 10 scale, with 0 meaning you are basically asleep, 3 is your normal walking pace, and 10 is the hardest effort you think you are capable of, plus a little more.

Another way to correlate RPE is to pay attention to your breathing:

Now, this test doesn't work quite as well if you try only one sentence (or even two). Most people can effectively hold their breath and spit out a sentence or two while working out. That is not what we am looking for here. We are looking more for how much you can talk over the course of 30 seconds to a minute.

During the group workouts, I will often ask people to tell me their address (or answer some other question where the response is a sentence or two, not just 1 or 2 words). This helps me assess their breathing rate and therefore the workout intensity. Try that, or recite some poem you may know, or the Gettysburg Address (if you ever had to memorize that). Or just carry on a conversation with your imaginary friend.

Click here for more information on RPE from the American Council on Exercise
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(2) Interval Workout Descriptions

Intervals are specified by an "on" time and an "off" (or "recovery") time. The "on" period is when you should be going faster or harder. The "recovery" time is when you should be going easier (in order to recover, duh!).
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(3) Workout Durations and Warm-up/Cool-down

Unless specifically stated otherwise, the workout durations do not include time needed for warm-up, cool-down or stretching - all of which you should be doing. The total time you need to allow for a workout is usually the stated workout time plus 10 to 15 minutes. If I think you will need a longer warm-up or cool-down, for a specific workout I will tell you when I describe the workout.
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(4) Rest/Recovery Days

Exercise is the stimulus for your body to change (i.e. build endurance, get stronger). Rest is when your body reaps the benefits of your exercise. Take it easy on rest days, catch up on sleep, do some easy stretching or whatever helps you de-stress.
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(5) Missed Workouts

This question comes up frequently, and it goes something like this:

I missed today's workout and I was thinking of doing it tomorrow instead of the rest day.

The short answer is: please DO NOT do that - without consulting with me and getting an answer first. And "consulting me" means sending an email, text msg or phone call. I may not see your workout log postings in time.

I realize the desire to get all of the scheduled workouts done at some time during the week. After all, I wouldn't have given you a workout if I didn't expect you to do it, right?

Well, yes and no. In the short term it can seem like a good idea to make up a missed workout on a rest day. But in the longer term, the way the workouts are designed, this can become counter-productive. The workouts are designed and structured with specific goals in mind - both short-term goals and long term goals. This includes the rest days. The workouts are the stimulus for your body to change. By themselves workouts do not make you stronger, faster or able to run further. It is only by resting that your body rebuilds itself and when you actually realize the gains from the workouts. And yes, sleep counts and is actually vitally important to recovery.

Sometimes you are better off just forgetting about a missed workout and keeping to the rest of the schedule. Sometimes it is worth making up the missed workout.

For example, our track workouts are meant to be the hardest (most intense, not necessarily the longest) workout of the week. And in order for you to get the maximal benefit from the workout you must be rested. That is why the day before the track workout is always a rest day. If, for example, you move a workout to the day before the track workout, you may not be fully recovered for the track workout. And if you can't put 100% into the track workout, you don't derive the maximal benefit from it. And for those who are just starting out, doing two harder or longer workouts in a row can greatly increase your chance for injury.

If you miss a track workout, I may very well have you make it up the next day (and then adjust the following workouts). This is because the track workout is a "key" workout, one of the cornerstones of the training plan.

So, the bottom line is if you miss a workout and want to try to make it up, contact me first. Tell me how you are feeling, what's going on and what you want to do. That is why I'm here. To help you fit these workouts into your life, and adjust them to your life as needed.

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Go to the Shaver MultiSport main web page ( and look for the "Online Training Log" box. Or you can go directly to the login page at Enter your user name and password (sent to you via separate email). This will open a new window and show your workout calendar for today's date.

The top section of the screen has the navigation buttons and the "Daily Metrics" area. Below these are the section or sections for the workouts for that particular day along with boxes to enter your actual times and any comments you have about the workout. Below are listed your upcoming workouts for the next few days.

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(1) Daily metrics:

Please track these following items
(Note that all use a 1 to 10 scale except "hours of sleep", which is actual hours):

Also, there is a space to enter any comments you have about how you are feeling, what is going on in your life, or anything that you think your coach ought to know about.

After you have entered your metrics data and workout feedback, click on any of the "Save All Data" buttons. Clicking on any of these buttons will save both the metrics and workout feedback, so you only have to to this once.

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(2) Workout Feedback:

For each scheduled workout, please enter your comments in the "Workout Comments" box. Include the following items in your comments:

Also please enter the total time (in minutes) you actually spent on the workout in the "Actual Time" field. If you happen to know the distance you covered, enter that (in miles) in the "Actual Distance" field. But don't worry if you don't, just leave it blank.

After you have entered your metrics data and workout feedback, click on any of the "Save All Data" buttons. Clicking on any of these buttons will save both the metrics and workout feedback, so you only have to to this once.

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(3) Asking Questions in the Workout Feedback:

Our on-line training log can be a great communication tool. And it can be very tempting to ask questions while you are entering your workout feedback. After all, you are already "talking" to me, why not throw in that simple question while you're at it?

That is OK for questions that do not need a quick response (with "quick" being defined as within 24 to 48 hours). But please do no post questions there for which you need a fairly quick answer (or else post the question in the feedback but also contact me about it directly).

Here's why (my dirty little secret): Depending on how busy my life is on any particular day, I may not get time to read everyone's workout feedback each day. And when I do, it is usually very late at night, so at best you probably won't see a response until the next day.

So if you have a question like "gee my leg hurts, should I do tomorrow's workout" or "I missed today's workout should I do it tomorrow", please send me an email (or call or text if really urgent). For less time-critical questions, posting them in the workout feedback is OK.

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(1) Changing Your User Name and Password

You can change the username and password that you use for logging in to the training log by clicking on the "Update My Account" link at the top of your home page.

NOTE: If you clear the "User Name" field (or leave it blank) the system will automatically fill the "User Name" with your email address.

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(2) Workout Email Reminder Settings

By default everyone's account is configured so that you receive workout reminder emails containing your workouts for the next couple of days. You can change your email address and enable or disable the email reminders by clicking on the "Update My Account" link at the top of your home page.

NOTE: If you disable the email reminders you will have to log in to the training log in order to find out what your workouts will be.

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Last updated: 07 July 2011.
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