How does a training log qualify as equipment? Because without a training log, you're running in the dark. There are three main reasons for keeping a log. First, it provides a history of your running, crucial to finding a possible cause of a running injury. Second, reviewing a running log helps determine which training methods have been most effective in prompting one's best performances. Finally, keeping a log is highly motivating, since few runners like to leave too many empty lines. (See Table 3-1 for a sample log.) Additionally, it's useful to keep a shoe mileage chart (see Table 3-2), which makes it easy to determine when it's time to purchase a new pair of shoes (when your shoes reach an upper limit of 350–500 miles).

What to Log

At a minimum you need to record the distance you have actually covered in your workout. This total should also include your warm-up and cool-down mileage because, after all, you did cover that distance on foot.

You should estimate your average pace per mile running by time rather than by mileage. To do this, you can visit a track and run four laps at a relaxed pace; four times around most high school or college tracks equals 1,600 meters, or very close to a mile (0.9942 miles). Then run for a specific amount of time and determine the mileage covered. For example, if your easy pace for a mile is 9 minutes, run for a little over 36 minutes, and call the workout a 4-miler.

The next item to log is the time duration of your workout. In other words, determine how many total minutes you were moving and running, walking, or a combination of both. If you are using the run/walk method of training, you can be even more specific if you like by recording the actual minutes you were running and the minutes you were walking.

▼ TABLE 3-1: RUNNER'S LOG