Fall Recap

Thanks to my friends and family who have kept up with my blog. I've found it helpful to offload the approach I've taken to training and racing, in addition to the emotions and techniques that have gotten me through my races. I hope that looking back at my running entries will better prepare me for future races - both physically and mentally. It means a lot to hear from a different people - both runners & non-runners - that they've enjoyed hearing my thoughts. Maybe a few people can learn from my approach, just as I've learned from listening to so many other runners. For those of you who were bored to tears by my long rambling recaps - I'm sorry & thanks for sparing my feelings by not telling me that (although constructive criticism is welcome).

With the decade, year, training cycle, and cross country + road seasons over, it's the perfect time to recap and reflect on this year. I'll save statistics till the end, but wanted to start with a qualitative analysis.

Things that went well:

• A more aggressive training approach: Last Spring I was too conservative on easy days. This year I still logged some easy days and days off when I felt run down, but for the most part, I replaced easy days with moderate effort runs.
• More consistent workouts: Prior to this season, I would consistently attend the WVTC Tuesday workouts, but struggled to get a second weekly workout in (especially for non-race weeks). It's not surprising that my race results hit a plateau last Spring. This Fall, I had at least 2 hard efforts every week, and occasionally a 3rd speed oriented session.
• Tempo runs: Tempos were almost non-existent prior to this season, so it's not a shock that I frequently faded toward the end of the year. Last summer, I made tempo work the cornerstone of my base buildup period. This led to stronger XC efforts - especially toward the end of races, as well as success at the half marathon and 30K distances.
• Relaxed racing approach. Sure I was a bit nervous before Club Nats and the PA Championships, but I did a great job of waking up "loose" on race mornings, and showing up to the starting line relaxed.
• Confident racing approach. Being confident makes it so much easier to be tough. It also makes it easier to be patient.
• I enjoyed it! This might be the most important aspect - seriously... I loved the workouts, the training runs, the long runs, the races, the camaraderie, and the competition. At this point in my life - I'm not running for money or Olympic glory. So if I'm not enjoying this sport and the people I'm running with, then there's no point in doing it.

Things that could go better: Luckily this list is shorter, but there is always room for improvement.

• The 5K distance. The 5K is the monkey on my back right now! It's driving me nuts that my post college PR is 16:07, and that my best over the past year has been 16:15. I've run so much better at longer distances, and even shown some speed in Kezar stadium (running a 2:00 for 800 meters the Tuesday after Club Nats). So why can't I run a damn 5K? My one serious attempt this Fall was 4 days after a demanding 6 mile XC race at the PA Champs. I was tired, but that didn't stop other people who ran both races from running well. I think the longer races are easier to plan, because what you do the first couple miles just don't matter as much (as long as you don't go out way too fast). But in the 5K that first 2 miles are 2/3 of the race! My plan is to run a few track races to get some 1500 / mile speed back in my legs, and then perhaps run a 5K on the track, where it's much easier to pace yourself intelligently.
• Over-racing. As I found myself learning to race well again, I kept wanting to run as many as I could! Over the cross country & road race season, I only took a pass on 1 event between the two circuits (not counting one XC race I was out of town for). I don't think there were any dire consequences to racing so often, but I do think I would have been better prepared for Club Nats if I'd had more time to recover and train between races.

Now for some stats & race specific comments:

• I had a couple goals for the XC season. I accomplished the one I had direct control over and didn't accomplish the one that I did not have as much control over. Goal #1 was knock significant amounts of time off my race times from last year. Ideally up to a minute on some courses. The other goal was to take advantage of less competitive races and score enough points to finish in the top 5 in the series - as the top 5 earns "comp" entry into the next XC season.
• Goal #1: drastic time improvements. I ran 6 races in 2009 that I had run in 2008, and improved my time in every race! For the 6 races, My average time improvement was 64 seconds over an average distance of 4.07 miles. If you throw out the Tamalpa race which was moved to a new (and most likely faster course) it is 50 seconds over 4.03 miles. Not counting Tamalpa (2 minutes 10 seconds but on a different course), my best improvement was the Presidio 3.55 miler in 1 minute 22 seconds, and smallest was the Garin 5K in 22 seconds). Mission accomplished.
• Goal #2: be in the running for a top 5 series finish... not even close! To mirror the nationwide trend, the level of competition really stepped up this year. There were new runners in the series, as well as existing runners who raced the series more frequently. I think the competition is a great thing because it motivates & inspires all of us to run faster. When the dust settled, despite running so much faster than last year, I dropped from 13th in the series in '08 to 16th in '09!
• A consolation to the point above was that last year, my best finish in a single race was 10th at Presidio, while this year, I finished 8th at Presidio and 6th at Willow Hills.

My long road race finishes were a very pleasant surprise

• Humboldt Half Marathon: In the early season, I felt like 1:12 was a stretch goal, but after some good workouts, I decided to pace myself for a faster time, which paid off with a 6th place finish in 1:11:08
• Clarksburg 30K: I thought this was just going to be a hard long run / long tempo run, then I got out there and ran 1:43:57 (5:35 pace for 18.3 miles) finishing with another 6th place run.

Best & Worst:

• Most disappointing race: The obvious answer would be my Turkey Trot 5K, but since that's too obvious I'll say the season opening Santa Cruz XC race. Even though I dropped 47 seconds off the prior year, I should dropped well over a minute considering I hardly slept prior to the '08 race was a bit .. um.. dehydrated. But more so, I ran really tight and nervous, and just didn't have any fight in me late in the race.
• Best regular season XC race: Definitely the Presidio. I had a tough week of running leading up, but ran a smart, tough race plan from the gun to the line and dropped 1 minute 22 seconds over 3.55 miles from the prior year.
• Biggest surprise: The Clarksburg 30K. I had no idea I could run 5:35 pace for 18+ miles... much less that I'd go out and do it!
• Best end of race kick: At the PA Champs, I outkicked several runners, including a teammate who I had never beaten before. Felt like the good old days :)

Looking forward:

• My 2010 racing season will start will actually start on 12/31/09 with a low key New Years Even road race in Chattanooga. I won this race in 1998, 1999, and 2001. Hopefully no college kids show up and I'll have a shot in 2009!
• My focus for the Spring is the 100th Dipsea race. Last year I ran in the Runner's section (i.e. non-Invitation) finishing 3rd in that group, with the 6th fastest time out of everyone. If we had all started with the invitational section my time would have placed me 25th, earning one of the 35 coveted black t-shirts. Single digits for the 100th race?
• I feel like I'm capable of a low 15 minute 5K, but let's start with a mid 15s. This will finally happen!
• As for PA races, I want to build on my success with the long road race series, and notch a good finish in the Redding 10 mile.
• I can't expect to run like I did when I was 21 years old overnight, but I want to keep focusing on knocking down my post college PRs. I feel like every time I step on the road or the track that I'll threaten a PR.

Finally thanks to all the West Valley Kezar crew who I've run with over the past year. T-Rose, Little Mike, Charlesworth, Jonah, Julian, Big Mike, Joe, TK, Mason, Dewey, Sparkle, Big John, Eric, Matty D, Matt, James, as well as out of towners Duke, Ben, Lars, Jann, Marzoff (and sorry if I've I missed some people - I'm sure I have). And of course coach Dr. Jack for all the workouts and coaching... no one can accuse you of being in this for the money!

Happy New Year!!