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Instructions (Read Carefully!)
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Initial Setup:
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• This File is just the template that everyone can view, but not edit. To get your own personal run log follow the steps below:
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• Click "File" at the top of this spreadsheet and then "Make a Copy".
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• Name the new copy of this spreadhseet something different that makes sense to you.
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ex) "2020 Cross Country Run Log"
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• Bookmark your new spreadsheet - you will need to update it daily. (Or at least a few times a week)
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 • Click on the "Shoe Miles" tab at the bottom. Create a name for the training shoes you plan on using first and enter it in cell C3 under the title "Name of Shoe".
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 • Change the size of this spreadsheet so that it fits your computer screen better. Do this by clicking the 100% dropdown and lowering the screen size. (85% works best for my screen)
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"Log" Tab:
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 Entering Runs
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 • For every day that you go for a run, enter the mileage, duration, and shoe that you ran in. You can also add notes about your run if you want.
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ex) For notes you can include: the route you ran, weather conditions, how you felt, who you ran with, etc. Or you can choose to not use this section at all.
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 • Be sure to enter time in hh:mm:ss format.
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 ex) A 1 hour, 2 minute and 21 second run would be entered as "1:02:21"
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 • Runs that take less than an hour need to be entered with a 0 for the hour.
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 ex) A 45 minute run would be entered as "0:45:00"
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 • If you go for multiple runs in one day add the time and distance together. For help adding time use this website: https://www.dollartimes.com/calculators/hours-minutes-calculator.htm
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 Cross Training
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 • Any day that you cross train instead of running (biking, swiming, elliptical, etc.) click the checkmark box in column E so that the formulas at the top do not include that activity in the calculations meant specifically for running.
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 • DO NOT guess the mileage or count bike/swim miles as equal to running miles. As a general rule of thumb, every 7-8 minutes of cross training (with a heart rate between 135-165) correlate to roughly one mile of running.
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 ex) If you typically run at 7:30 mile pace on training runs, then you would count a 30 minute bike ride as 4 miles, regardless of how many miles you actually covered with your bike.
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 ex) Varsity runners who typically run at 7:00 mile pace on training runs would record a 28 minute bike ride as 4 miles.
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 • If you need help figuring out how many miles you should log for a cross training activity use this website: http://www.coolrunning.com/engine/4/4_1/96.shtml
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 - Enter the duration of your cross training activity into the "TIME" section.
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 - Enter your "AVG Run Pace" found in cell D6 of the "Log" tab into the "PACE" section.
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 - Click "Calculate Distance" and enter that into your run log.
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"Shoe Miles" Tab:
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 Naming Shoes and Keeping Track of Mileage
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 • The tab at the bottom of the spreadsheet labeled "Shoe Miles" is an easy way to keep track of how miles you have run in your trainers.
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 • Each time you purchase a new pair of running shoes give them a unique name and enter it into the table under the title "Name of Shoe".
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 • The names that you give each shoe will automatically fill into to the "Log" tab dropdown list under the "Shoes" header.
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 • Each day that you go for a run, select the name of the shoe you ran in from the dropdown list in column L.
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 • Don't select a shoe for days where you cross train, just leave the "Shoe" cell blank for that day.
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 * Most reputable running websites suggest not running more than 300-500 miles in a single pair of training shoes to prevent injuries!
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"Weekly Mileage" Tab:
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 Graphing Your Mileage by Week
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 • YOU DO NOT HAVE TO EDIT ANYTHING ON THIS PAGE - all the data will automatically fill as you enter it in the "Log" tab.
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 • This is a great way to track your progress over the course of an entire season.
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 • In general, you want to see a slow and gradual build up to your peak mileage and then a decrease in mileage (taper) in the weeks leading up to championship season. (This isn't always the case in some training programs, though.)
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 ex)
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 • Understand that most actual mileage graphs will not look as "neat" as this example. It is inevitable that certain weeks will not work out exactly as planned because of injuries, weather, sickness, etc.
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 • Use this as a motivator, not a way to get discouraged! If you didn't get off to a great start, there's always time to work your way up to where you need to be!
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Troubleshooting/Help:
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• If you run into any problems (a formula isn't working, you don't know how to use a certain tab or feature, etc.) let me know and I will try my best to fix it.
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• My email address: peyton.janto@snc.edu
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