December 2009 Archives

My 2009 Running Year in Review


It's the last day of the year and I was looking over my running goals for 2009. I listed three goals, I listing them her with the results:

1) To pace my running buddy (RB) over the finish line on her first marathon. She finished the marathon on April 26 in Dresden, Germany, I had the honor of escorting her the entire way.

2) To complete my first 100K race. Done - in 11 hours and 52 minutes.

3) To run the annual 80K (50 miles) Fidelitas Night run two weeks after the 100K. Done, with a new personal best to beat - 9:02.05!

One of the major things that I changed in my training was adding back to back long runs on the weekend for the first 5-6 months. I was a bit concerned at the beginning of the year that this would be too hard on the body. I admit the training was hard, but surprising to me was that the body adapted quite well to this intensified training. I took great effort in making sure that I ate right and got enough sleep during this period, in most cases my recovery was amazingly fast.

I completed 7 marathons and 3 ultramarathons in 2009, setting new personal bests for the marathon in August (3:36:13), 50K in May (5:30:53), and the 80K (9:02:05). These were not planned, but are a good reflection of my training.

Some of my non-running goals for 2009 were to do more cycling, complete a 120 kilometer cycling tour and take another swim course. I cycled over 1500 kilometers over the summer, including a 110 kilometer tour with friends. I also completed a crawl swim course and have been spending more time at the pool over the last few months. Progress is very slow, I lack any natural talent with this sport.

One concern that has arisen in the last couple months is my weight, it has been slowly creeping up again, I'm stuck at 73 kg, 5 more than during my running season. My marathon training begins next week, I will also be concentrating on getting my weight back down.

Well time to close for now, I'm meeting friends in an hour for a 2½ hour run - I hope they aren't too motivated, I'm out of shape. About mid-way through the run I will hit the 4000 kilometer marker, almost 2500 miles for the year - much more than planned.

Happy New Year!

Have a Happy Holiday Season!

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I'm still runinng, swimming and dreaming about next year's races, but the holiday season has left me preoccupied. I will start writing again after Christmas. Until then have a safe and happy holiday season, call that loved one that you have neglected for so long, try to bless that neighbor who is going through a rough time, and take a second to smile and thank that cashier the next time you are standing in a long line!

Working on the Training Plan for 2010

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On Saturday I met two friends from my running club for a loop before our regular run with the club. One of the guys is training for a marathon in the spring, so we ran the 13 km (8 mi.) loop at around a 5:30/km (8:50/mi) pace. I have been running at a relaxed pace the last month or two, so this seemed quite fast - but I stuck with them. We were a bit late reaching the trailhead, so our club had already taken off for their run. When my two running mates stopped at their cars for a drink I sprinted (7:30/mi. pace) on ahead and caught the group I run with after 7-8 minutes. I stayed with the group over the rest of the 11 km (6.8 mi) loop.

On Sunday after church I went for another run, around 17 km (10.5 mi.) at an easy pace (around 10:00/mi). It was quite brisk outside, 3°C (37°F) with a slight breeze that chilled the bone - I tried to stay mostly in the wooded areas around my town to avoid the latter.

Later I spent some time working on my training plan for next year. My main event will be a 100K race in Biel, Switzerland on June 11. To build up to this race I plan on running a marathon in April 18th and a 50K on May 13th, pretty much what I have been doing the last couple years.

My basic training plan will be as follows:

Monday: 11 or 13 km (7-8 mi.)
Tuesday: Swim
Wednesday: 11 or 13 km (7-8 mi.)
Thursday: Crosstraining
Friday: Rest
Saturday: Long run 20-36 km (13-22 mi.)
Sunday: Distance from Saturday minus 6 km (4 mi.)

Starting in February I will run one of the longer runs on my hilly route. When the long run on Saturday reaches 18-20 miles I will probably move my Monday run to Tuesday to provide recovery. In March I will probably increase my Wednesday run to 20 km (12.5 mi.).

The back to back long runs on the weekend worked especially well in 2009 in preparing me for my first 100K, so want to try it again in 2010.

On Monday night I met some friends at the local research center for a couple loops. The local research center is surrounded by a 6.6 km (4.1 mi.) long lighted, asphalt access road which is ideal for running in the winter. My legs were a bit tired as we started out, I increased my mileage by 25% last week and felt it, particularily on the second loop - a good reason to increase mileage more gradually. During my runs on Saturday and Sunday I also noticed a bit of stiffness in the legs, and a cramp of sorts in the right leg. This has left me wondering what's going on. Maybe its time to replace my aging running shoes, I've been wearing a couple pairs that have over 700 miles on them.

Tonight I want to head to the swimming pool and practice my newly learned swimming skills. Thomas commented the other day that I really don't need to swim that good in order to complete a sprint triathlon. This is true of course, but I would like to perfect my crawl swimming in case I am more ambitious in the future. I'm one of those guys who said I just wanted to try a marathon once and be done with it - I'm still at it!

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This page is an archive of entries from December 2009 listed from newest to oldest.

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