Training and Racing - Thoughts from 2010

I think I’ve set a new pr for a belated blog post – reviewing last year 44 days into the new year. I think handful of short paragraphs would be more appropriate than a long essay.

In 2010 I ran less, ran fewer miles, raced less, and was overall slower than 2009. While none of that is positive, I did have some good moments, learned some valuable lessons, and finished the year on the right track.

Looking back at most of 2010, my training was hot & cold. At times I was pushing my training too hard, and other times cutting corners when what I really needed was consistency.

My first mistake was trying to jump right into a serious racing schedule after a long & busy season over the 2nd half of 2009. I only took one week off, and was right back into race specific workouts to run the New Year Eve race in Chattanooga. After that, I tried (unsuccessfully) to PR at the Kaiser Half Marathon in February, then the plan was to be ready for a 12k and 10miler in march, then in 5k shape for the April races, and then of course be a mountain running machine for the Dipsea Race in June.

It’s great to have big goals, but I really lacked a big picture. After a disappointing race at Kaiser, I let my training slack off a bit through February. Then after regrouping toward the end of March, a sprained ankle knocked me out for a month. A crash course training schedule got me ready for the Dipsea on 5 weeks of training. After that, an inconsistent summer ended with a calf injury. Finally in September, I focused on getting myself healthy, and slowly building my weekly mileage starting from an easy 30, up to 55 by the end of the fall.

There were a few bright spots. I was very happy with the Across the Bay 12K in March running a PR of 39:42, and finishing 16th in a competitive PA race. Then just 5 days later I ran my best 5K since college in 15:49 at a track meet. The Dipsea was a very solid and exiting race despite very limited preparation. Finally I capped off a limited cross country season with a good race at the PA Championships.

2010 vs 2009 comparisons
2028 total miles run (2272 in 2009)
273 days run (295 in 2009)
Averaged 5.6 miles / day (6.2 in 2009)
Averaged 7.4 miles per day that I ran (7.7 in 2009)
4 PRs (12K, 5K, mile, Dipsea) vs. PRs in just about every distance except the 5k for 2009
Best finish in a PA race – 16th: twice – Redding 10 miler, and Across the Bay 12K vs 3 different 6th place finishes in 2009)
Times I lost to a girl: once in 2010 (to Kate O’Neil at the Marin 10K) vs once in 2009 (to Kate O’Neil at the Kaiser Half Marathon)

Looking ahead: While I plan to race at a range of distances in the first half of 2011, my training is geared toward a single focus – improving my 5K performances. I’m well on my way to toward building a good mileage base, and this time around emphasizing track workouts over tempo runs (although still getting a couple tempos in each month). I’m also spending more time working on my speed. If I can improve this part of my running repertoire, I think it will pay dividends across the board.

I'm running for mayor of Gimpville

I'm back on the DL. 

In my last blog post I talked about an inconsistent summer of training.  In 3rd week of August, I went on vacation for a week at the Beach in Connecticut with Dana's family.  I had plenty of time to stretch, exercise the weak area of my legs, and go for some good runs.  By the end of the week I was running pain free, and logged nearly 60 miles.  The following week back in San Francisco, I was feeling tired from the training, but just tried to keep the volume up with mostly easy running. 

Last Thursday, I did my first hill sprint workout of the summer.  Hill sprints are a good way to maintain speed & power during the base phase of training.  The workout was simple - a 6 mile easy run, then 10 x 10 uphill sprints in the Presidio (walking back down the hill in between).  I felt good lifting my knees up, and didn't have any soreness the rest of the evening. 

I woke up in the middle of the night, and felt a throbbing pain in my leg.  I managed to fall back asleep, but when I got up in the morning, my calf hurt so bad I could barely walk.  The whole thing was swollen and it felt like it was on fire.  I felt pretty miserable through the weekend, and an appointment with a sports doctor Monday confirmed a strained calf.  There's no real way to treat it, other than letting it rest and heal.

The West Valley Track Club ran it's first cross country race of the PA season this past weekend with a great showing by the team (including Jonathan Charlesworth winning his first PA open race, and Chris Knorzer winning his first master's race).  I'm bummed that I won't be able to contribute until maybe toward the end of the season.

For now I'm letting things rest.  Right now I still have a bit of a limp, but finally walking fairly normally.  I'll be doing some cycling, and really try to focus on straingthening my legs, feet, and core.  Last time I was hurt, I really rushed to get back in shape for the Dipsea.  This time, while I might do some races early in the cycle, my plan is to comeback with a slow, steady, patient build up. 

Setback

I was heading out for 7-8 miles tonight, and running on a fairly flat section of trail, took a step and felt a POP on my right ankle.  I hadn't even taken a bad step but something got injured. 

I had a similar injury back in 2006 playing soccer (which was my sport for a while during my multi-year hiatus from competitive running).  The bit that concerns me, is that I sprained the exact same spot, and that it happened just taking a fairly normal step.  Throughout the past year, I've suspected that my right foot and ankle hadn't been as strong as my right because minor aches and pains kept popping up in different spots about 5 times as frequently on the right side as the left.  Also, my right ankle also looked more "puffy" than the left.  I figured I should have done some basic strengthening exercises, but blew them off.  It's tough trying to balance working 50 hours a week & running 50-60 miles.  After all that, I want to be able to spend time with my wife & and then see friends when I can.  I love running, but it's not the most important thing in my life anymore.  Tonight is a good reminder. 

Well, I guess I'll stop there.  I think I found the perspective I needed :)

Thanks to the nice lady who stopped her car when she saw be sitting on the ground by the trail 100 feet off the road!  I'm not sure what this does to my Spring training & racing.  I can't imagine I'll be running in the next week.  I just hope it's not several weeks.  75 days till the 100th Dipsea.  I'll be there & I'll find a way to be ready!