Thursday, December 31, 2009

2009 Stats & Lessons Learned for 2010

Okay geeks, times for some 2009 stats:

*3,359 miles run in 2009 - a new personal record
Average of 9.2 miles per day
Average of 64 miles per week
*this should have been more, but the injuries this fall hindered my effort to get in solid weeks

(2008 - I ended the year with 3,180 miles ~ approximately 60.5 mpw or 8.7 mpd)

47 days off
Equals, on average, 1 day off every 8 days
14 days off in first half of the year
33 days off in second half of year (result of injuries and overseas work/travel)

SPREADSHEET

LESSONS LEARNED IN 2009 & THINGS TO EXECUTE IN 2010

1. Run as much as you’re body is able to handle. The key to success in running is mileage; the more you run, the better you’ll race. There is no better thing for your running body than miles. Stretching, yoga, foam rollers, ice baths, massages are all good for you, BUT mileage makes you great. HOWEVER, everyBODY is different and this should be taken into consideration when running mileage (ie - how much YOU can run).

2. A mileage build up must be slow and steady. This can takes YEARS, not months and certainly not weeks.

3. Don't go "all out" in workouts. Keep it at 90%. All out is what races are for.

4. Rest when your body needs to, not when your body wants to. Train as often as you can, everyday, twice a day, if able. But do rest before races (see below)

5. Go into races fresh. That is the f%&#ing point! If you want to race well in any given race, make sure you're rested. This can include a day off or more heading into your big race.

6. Don't worry about how you feel the week of the race. When you're on the starting line, trust your fitness. It's fine to be nervous (and good to be nervous), but don't second guess all the hard work you've done AND the fact your rested and ready. If you're not ready then go out hard and wish yourself luck.

7. It's okay to go out on pace or slower than goal pace in a race.

8. Do not train at the same pace every day. Run with slower people and run with faster people. Run with as many different people and paces as you can. Run with different people and get outside your element. Mix it up.

9. Take it easy on easy days. It is okay to go slow...very slow. Recover to fight another day.

10. Do not run the same couple of routes every day. Mix it up.

11. Make sure to run 1/2 to 2/3rds of your runs on natural terrain.

12. Run hills (both up and down) as often as you can, but not every day.

13. Injuries often get better with MORE running (this has worked in Achilles, shin and knee injuries). If you can’t run through the injury, you need to stand down and then attack.


9 comments:

Peter said...

7. It's okay to go out on pace or slower than goal pace in a race.

You should have this branded onto your wrist. (kidding)

Also, I beat you by 220 miles (high five!) and we all know that's whats really important.
(again, kidding)

KLIM said...

I hate you.

Chris Vames Sloane said...

Some good pointers, very well said.

Cormac said...

Hi Jake, I'm an Irish distance runner and I recently came across your blog. It's an excellent read - really enjoyed your season review and the pointers for 2010!

Congratulations on achieving those PRs in '09 and best of luck in the coming season,

Cormac

KLIM said...

Thanks Cormac, I appreciate it. Good luck in 2010.

Raising a pint of Gunniess to you,

Old Runningfox. said...

Wonderful Blog and excellent advice in those 13 points of yours - which echo my own thoughts almost entirely.
I'm a very old dog fox now but still enjoy both running and competing, though I was never anywhere near your standard.
Keep it up, and a very Happy New Year to you.

KLIM said...

Wow, an Old RunningFox! How did you find this site? Thanks for the feedback.

Good luck to you in 2010!

Old Runningfox. said...

I'd been updating my own site and out of curiosity clicked on 'Next Blog' at the top of the page - and there you were. So I've added you to my list of Blogs to follow.
Cheers!

KLIM said...

A very nice blog.

A sub-3 hour marathon in your 60s is damn good.

Good show, jolly good show!