It’s often been said you can’t improve what you can’t measure and that certainly holds true with running. This 2021 calendar is meant to be printed and posted somewhere you see it every day so you can log you daily, weekly and monthly miles and track your progress.
Strava and other running apps are great and convenient, but I’ve found there’s nothing like printing out an old fashioned calendar, putting it on the fridge and writing down your miles where you and your family can see them.
This calendar is a blank slate for you to log your progress the way that works best for you. It can be as simple as writing down the number of miles or minutes you spent running every day and totaling that number up at the end of the week and month in the margins.
You can also use it as a training schedule for an upcoming race. For example, I open the calendar in Google Sheets and work back 8-10 weeks from a marathon date and enter the miles and types of runs required each day per my training plan (including my big Saturday runs).
At some point in the day, usually after training, I write down the ACTUAL miles in pen on the calendar for that day. Sometimes it’s the same as what the training plan called for, sometimes it’s under or over but I write it down no matter what.
Best sure to include rest days (REST) and cross training (CT: Legs) and any intervals or pace your plan calls for (5 mi with 1 mile @ estimated marathon pace) for example.
Feel free to include any notes on the quality of your run or how you felt physically or mentally at the time. These notes sometimes help you look back and see what you can improve or other factors that might have impacted your training like being too hot that day, under hydrated or running at a time you don’t normally run.
I also like to differentiate between a treadmill run, trail run over a regular street run. They each feel different and challenge the body in different ways so mileage alone doesn’t capture that session.
I always love totaling my actual miles vs. goal at the end of the month and looking over my notes to see where I’ve been and what I can do better the next month.
So print out those calendars and post them high on the fridge where everyone can see it. Be proud of what you’ve accomplished and excited about where you going in your running journey.