## INSTRUCTIONS

• (a) Column 1. The Index for day of the month.
• (b) Columns 2-13. " DAILY RECORD BOXES " January to December, spaces to enter (daily) either the appropriate number of miles run, or enter X for no miles run; if less then a full mile is run then record the number in tenths (i.e. ½ mile = .5).
• (c) Columns 2-13. Bottom row of spaces: " MILES RUN THIS MONTH ." Add up all the miles run that month. Enter the total here.
• (d) Columns 2-13. Next to bottom row, the upper triangle: " NUMBER OF RUNS THIS MONTH ". Add up the number of times you ran that month. Xs count as nothing. Enter the total in the upper triangle.
• (e) Columns 2-13. Next to bottom row, the lower triangle: " MONTHLY AVERAGE ". This is the average mileage of all runs made that month. To compute this average, divide "MILES THIS MONTH" (item c above) by "NUMBER OF RUNS THIS MONTH" (item d). The result is the "MONTHLY AVERAGE". Enter the result in the lower triangle. If doing the math reminds you of making out your tax return, leave the averages out. This number is not important. It helps advanced runners fine tune.
• (f) Column 14. Right Side Day Index. Helps pinpoint the day late in the year.
• (g) Column 15. Entire upper portion - "YOUR WEIGHT". Weigh yourself every few weeks. Enter the result in these spaces. There are 25 spaces for this purpose.
• (h) Column 15. Next to bottom space, lower triangle - " AVERAGE THIS YEAR ". This is the average mileage of all runs made this year. To compute this average: divide "TOTAL MILES THIS YEAR" (item i below) by "TOTAL NUMBER OF RUNS THIS YEAR" (item j) The result is the "AVERAGE THIS YEAR". Enter the result in the lower triangle of column 15.
• (i) Column 15. Bottom space: " TOTAL MILES THIS YEAR ". Add up all the miles run in the year and enter the total in this space.
• (j) Column 15. Next to bottom space, upper triangle: " TOTAL NUMBER OF RUNS THIS YEAR ". ( THE MOST IMPORTANT NUMBER ON THE CHART .) Add up the number of times you ran this year. Enter the total in the upper triangle. This is the number that you should try to top next year - perfect is, of course, 365. Try for 100. But 200 is an extraordinary year. Above that is superhuman.
• (k) The 52 large dots are the WEEKLY markers, each one represents a SUNDAY. The dots are a good spot to pencil in your weekly totals. Weekly divisions are more informal and up close then months and seasons. A weekly grind is the basic rhythm of life.