I have two running logs/calendars. I use to have three (one was an online log on flotrack.org which I highly recommend if you are looking for an online log). I dropped the online log because it got repetitive entering data that much. I feel to improve your running you need to: a. plan your runs and b. track your progress.
At the beginning of every month I write in my planned mileage for each week of the month. At the beginning of each week I mark days off, speedwork days (and the workout I’ll be doing), long run days, and write my planned mileage in the top right-hand corner of the day’s square. I pencil all this in so that I can be flexible and adjust my schedule if things change. Then after I do my run, I write the actual mileage in the square. At the end of the month, I punch holes in it and put it in a 3 ring binder. I hope to one day have two decades of these on a shelf. How cool would that be?
After I finish my run I enter my run information into an excel spreadsheet. I put in my miles and time and it gives me my average pace. It also tallies up my weekly and monthly mileage, time, and average pace (only monthly on time and pace). There is also a spot to write notes for each run so I can write stuff like “Right leg was a little tight. Need to stretch more.” or “did 12×400 (and list my splits).” I also have spots to enter my swimming and biking mileage, but neither of those have been particularly high lately (which I need to get on because I have a triathlon in August). Finally I have a sheet for races where I can enter place and times for each of those. I also added a page to keep up with the total mileage on my shoes. While I would love to take credit for the creation of this spreadsheet, it was sent to me by my friend Alan. I’ve made my tweaks from his original, but he figured out all the formulas and such. I’d also like to print these out and put them in the binder to have as well.
So that’s how I track my progress. If anyone is interested in using the excel sheet I have, I’d be more than happy to pass it along. Just leave a comment with an email and I’ll get it to you soon. I do have to finish entering formulas for 2012 (I stopped at June earlier this year) so it may be a day or two.