End of the Year Report – 2009

I actually started writing my end of the year report in October while on a 6+ hour flight to London. I needed to kill time, but, in a sense, my running had essentially come to an end by the time October came around. This is kind of a lengthy report, so I apologize. But, someday in the distant future, as an old curmudgeonly codger, I will read this and smile. The headline is that 2009 was undoubtedly the most accomplished year of running in my life (2007 was my second best year). Success, at the end of the day, is measured in improvement and in 2009 I PR’d in every distance from 3,000m to half marathon. My worst races were still personal bests and “gains” over the previous year. To that end, I improved in ALL running fronts over the course of the year. If one were looking at a chart/graph, my best running occurred from mid-March through early May. The "bell curve" would begin in February and end in May...but then spike again in mid-late July before curving back down.

Success in 2009 came after a gradual build-up of miles starting as far back as October, 2008. Of course it started years before that, but the beginning of my up-tick started around this time. At first I raced sparingly (roughly one race per month+) but soon picked up the intensity as I got into spring. The plan was to get some miles under my legs and then train SPECIFICALLY for the 5k, and SPECIFICALLY to break 15:00 in that distance. My workouts were geared to that end and I ran consistent weeks between 70-80 miles, before building up to 100 in late March. I received my workouts from John Molvar (coach at Gordon College) who I often seek counsel from in all things racing and training.

SPRING
The first big race of the year was in February - the USATF XC Nationals just 10 miles away in Derwood, Md. I wasn’t really looking forward to the race, but felt as if I “had to” do it since it was literally in my backyard. Leading up to the 12k, I PR’d at 3,000m indoors with little speedwork. This gave me confidence heading into the race at Derwood. In the end, I was very glad I ran it. I out-ran a number of my peers over the hill and dales of agrarian Montgomery County who I normally would have lost to on the road and/or the track. It was a great boost, but my mind was set on March, April and, if I could get there in one piece, May.

Now, back to the 5ks...
The plan was to race three 5ks over the course of 6 weeks and assault the 15:00 barrier. If I didn’t break 15:00, at least this would at least get me in great shape for the Cherry Blossom 10 Miler held in early April - the signature spring race in Washington DC. Breaking 15 would prove that I wasn’t past my prime and that I still had some speed in my legs (at the age of 28/29). The first chance came at a time trial at the University of Maryland. I was on pace to dip under my goal until about 2.25 miles, but after that the wheels came off. No worries. I had just finished a 100 mile week and I wasn't supposed to be in shape yet. I was still disappointed, but would try again. The next chance would come at the Shamrock 5k in Baltimore two weeks later. I towed the line in Charm City and blasted off like a rocket at the sound of the gun. I hit mile one (downhill) in 4:34 and never looked back. Less than 15 minutes later I was finished and had run the race of my life – a nice W as well as a broken barrier (14:58). With the 15:00 monkey off my back, I adjusted my goal at my next race to assault 14:50. However, it was not to be. The 3rd attempt to race the 5k came at the UMD Invite just one week before Cherry Blossom. Here I would hopefully roll...but instead I ran 15:07.

Now that the legs were filled with miles and peppered with workouts and 5ks, I would taper and attack the 52 minute barrier at Cherry Blossom. This would be the culmination of all the hard work. Cherry Blossom couldn’t have gone more perfect for me. I took some days off and on race day was fortunate enough to get in a great pack which swept me through 5 miles a tick under 25:30. This was uncharted territory for me, but I told myself I could handle it. To some extent I did and I finished the day with a 51:29 (almost a 1 minute PR).

A couple weeks later, I PR'd in the 10k then set my eyes on the Broad Street Run; Philly's notoriously fast ten miler. By May, I had poured out all the water in my vase; I had raced a lot, tapered, raced some more and now was weary of more success. I went into BSR with a "whatever" like attitude. Secretly I wanted to hammer it, but I was already very happy with my season. By the end of the day I had run another PR (51:15) and, during the course of the race, had run personal bests in every distance from 5 miles until 10. I was on fire...but I was also tired. It was more mental than physical. I really have to get psyched up for these big races and I feel as if there is only so much you can get yourself fired up for. So, with that, I ended my long season and then proceeded to take some rest.

SUMMER
I was hoping to use the summer to add to the base I had accrued earlier in the year. I only ran 3 races, which were intended to be used as workouts, but in actuality they took more out of me than I intended. I flirted with my PR in the mile at a track meet in mid-July just a week before racing the Rockville Twilighter (5 miler). A sore stomach pre-race evolved into a crippling stomach post-race. The pain/discomfort was so severe that I sniffed out a specialist to diagnose the problem. I had had stomach issues in the past, but this time my HEART and shoulder area were also hurting. I can live with a wicked tummy, but the heart pain scared me greatly. The doctor assured me my heart was fine, but I had tweaked something – an air tube that connected my heart to my stomach (the diaphragm?). Inhaling and exhaling was painful and my running seemed to turn sour over the next few days. I had another race the coming weekend and I didn’t know how my “issue” would resolve itself during the race or after I crossed the finish line. The Crystal City 5k ended up being the “high tide mark” of 2009 for me. After surging away from a slew of good runners after an opening 4:34 mile, I hit 2 miles in 9:30 battling the likes of teammate Dirk and the Ethiopian Abiyot. After struggling in (thankfully without any stomach/heart pain) my legs felt a wreck. This seemed to be the nail in my coffin - I think I had raced one too many races. By July, I was overaced, battling some on/off again stomach issue and just plain tired…but I still had another race to go, the Falmouth Road Race.

And, Falmouth beat me...as it always does. The undulating roads under a warm Cape Cod sun in August torture my soul. I always have high expectations here, but never get anywhere close to my goal., but I still PR'd. I love the race and will run it next year too.

In retrospect, I shouldn’t have raced so much in the summer. Of course I hadn’t intended to be so beat from “only” 3 races, but the fact that they were back-to-back-to-back might have been a factor. Add in my stomach issue, a “heart attack” and the very long spring season, and I think it was simply too much.

FALL
The plan for the fall was to assault the half marathon at the Philly Distance Run. Like the spring, I’d race a couple 5ks leading up to the half in early September and then...ATTACK! The goal was to dovetail off my success at 10 milers and dip under 1:08 in 13.1. Instead, I found myself nixing race after race leading up to the half due to an ever-present issue with my lower left leg. First it was my Achilles, then it was my shin, then it was my Achilles (again?). I took some time off and then rallied to get in shape. I hadn't run any long runs nor hammered any workouts, but wanted to hit Philly hard. There would be no alternative race to run, as I was set to travel to Europe for a couple of weeks. Race when you're in shape; race when you can. I ran a solid race at Philly - 69:32. It was well off my goal, but my goal was unattainable on that day. The next month+ would be filled with more injury and travel. I decided to nix Army Ten Miler. Gone was my confidence and my fitness. My fall season was over. In a sense, I had no fall season, rather an extended, elongated summer season which began in July an ended 2 months later in late September. I was able to get myself in some assemblage of shape for a late season rally and went out on a good note by finishing 90th at the USATF XC Club Champs in Lexington, KY.

CONCLUSIONS
Hands down, 2009 was very successful. I do think I raced too often in 2009 (14 races), this both helped me (spring build-up) and destroyed me (summer melt down). But PRs don’t lie, so if I could do it over again, I wouldn’t change a thing. Putting the marathon on the backburner for a couple of years and focusing on the shorter distances (specifically the 5k in the spring) was the best thing I could have done. I did fail to stick with yoga stretching and my push-up/sit-up/foam roller routine...all of this went the way of the Dodo. Also, in 2009, I paid more attention to hitting good marks in workouts and actually recovering during recovery runs (run hard when you should...run easy when you should). Additionally, I ran more. My average miles per week increased over 2008, which was an increase over 2007, which was an increase over 2006 et cetera. Each day I am in better shape than the day before. This, above all, continues to motivate me. Though, I still need to run EVEN MORE to get better...I need to do this smartly. Most importantly, racing and running this year were fun. With the GRC I have a plethora of different training partners. I run with no fewer than half a dozen different people over the course of any given week. Our Wednesday workouts have grown in both attendance and intensity and our Sunday runs have been adventurous, eye-opening and, at times, stomach-wrenchingly quick. As a group we’re all improving and we won titles at the USATFXC Champs and Cherry Blossom (among others). I believe that if my training partner gets better, I, in turn, will also get better...then he will get even better. It's an upwards spiral of success. We just need to keep at it and we also need more bodies.

2010
I am going to do the exact same thing during the spring of 2010 that I did during the spring of 2009, simply because it worked. The summer will be spent running lots of mileage while gearing up for a fall marathon – Chicago. My marathon PR needs to come down, but the marathon is tricky. I’ve seen people in great shape humbled by the marathon while others excel. There is the taper, the weather factor and as Frank Shorter would say even a bit of luck. I hope luck will be on my side.

This is a decisive time for me. I've now been running competitively for more than half my life...and I don't feel as if I am done yet. Thus far (with some exceptions), I've been able to juggle an increase in mileage without compromising my career. Though, I don't feel as if I am advancing much in my career either. This is likely a casualty of focusing on running too much. Once I begin to move backwards in races shorter than 13.1, I will get the sense that my best days are behind me. But not yet! I will continue to fight it out, continue to surge forward and assault my PRs...I will ruthlessly attack the clock and achieve my own personal glory. Attack…until the clock wins. The clock is the enemy. And the clock can be beat. That is what makes this sport so great.

My rough race calendar and goals are below. Some of these are a bit lofty:

Spring: 2-3 x 5k (14:45), Cherry Blossom (50:59 & be top local finisher), Pikes Peek (30:59), Broad Street (50:30)
Summer: train, race sparingly, no goal races
Fall: 5k, Philly Distance Run (1:07:59), Chicago Marathon (2:28)

Race Results from 2009
1/17 - UMD 3k - 8:47*
2/7 - USATF XC - 42nd
2/28 - UMD Time Trial 5k - 15:12*
3/15 - Shamrock 5k - 14:58*
3/28 - UMD 5K - 15:07
4/5 - Cherry Blossom 10 - 51:29*
4/26 - Pike's Peek 10k - 31:22*
5/3 - Broad Street Run 10 - 51:15*
7/10 - MCRRC Mile - 4:22.06
7/18 - Rockville Twilighter - 25:16
7/25 - Crystal City 5k - 15:07
8/9 - Falmouth Road Race - 36:21
9/20 - Philly Distance Run - 69:32
12/12 - USATF Club XC - 90th (31:57)

Thoughts, feedback and comments are welcome.

God bless you if you are still reading...