While I selfishly spent most of last year consumed with what was wrong so many things were going right that have me in a much better place today. I spent more time running with friends, racing along side my kids, and following my running friends and their continued improvement. I ran less, and slower, and became increasingly interested in the training habits of older and successful runners. Fortunately I didn't have to look too far with the likes of Bill Johncock and Robert Murray practically in my backyard. Unlike myself, these guys were big time runners with elite PR's in their prime and even in their 50's they continue to defy father time. Even though I could probably count my conversations with them on both hands their insight and wisdom in passing still remains fresh in my mind.
In the early summer of last year I started working with Caleb Masland and Team Wicked Bonkproof in an effort to return to form. In a sense this was my way of acknowledging that while my training philosophy had helped me quickly achieve some success it simply wasn't sustainable. It also provided a level of accountability that I knew I needed but somehow always managed to avoid. I wanted to understand how to become a better runner and the science behind the plan. And once I finally realized and accepted the fact that fast doesn't always equal better then things started to fall into place.
If left to my own devices I would have continued to push my daily runs chasing workouts that I was running 2 years ago. I would have run too fast, too often, too soon, and most likely I would still be hobbling around today. Instead Caleb gradually increased my weekly mileage focusing on a slow but steady build and gradually mixing in some quality speed work during the week. My plan basically consists of 5 days per week with a long run on Saturday and speed work on Wednesday with each followed by a slow recovery run. The 5th workout is generally a steady run by feel and typically my weekly mileage ends up in the mid to upper 40's with the focus being a half marathon in March.
Not too long ago I would look back and my workouts from when I was at my peak fitness and it was a sobering look at how far I was from where I wanted to be. Now I look back and realize just how far I've come and how much I didn't know. It's very safe to say that I'm still not as fast as I was 12-18 months ago but not until yesterday did it hit me that I used to approach every training run as a competition with the prior run. I typically ran 1 of 3 routes and practically every run turned into a tempo run. There was hardly ever a slow run or recovery run and there were never intervals or miles run at 5K, 10K, or HMP. It was literally tempo run after tempo run unless I got a wild hair to run 12 or more which was entirely based on how I was feeling and how much time I had to put in a longer run.
This Sunday I'm on my way to Atlanta to run the Hot Chocolate 15K which I'm approaching as my first real 'race' in over a year. I'm anxious, nervous, and excited with no expectations other than to run smart and finish strong. With it being a 15K a PR is a certainty....but only because I've never raced that distance before :) The course doesn't appear to be a fast one based on the elevation profile but I'm fairly certain that all of us will be running the same hills. I've put in the miles, been consistent with my long runs, run fast when it was time to run fast, and recovered when it was time to recover.
Of course I have my standard 'A' goal and 'B' goal in place. For me that basically equates to a target that's very unlikely and one that should be hard to screw up....but I have surprised myself on both counts before. The past year has given me a greater appreciation for the physical ability that I was blessed with and the motivation and determination to make the most of it while I can. Hopefully when I recap this event I'll do so with the same appreciation that I have today. Of course if I miss that 'B' goal all bets are off........I'm kidding (sort of :) Either way I'll be at the starting line healthy and prepared to run my race, against me, knowing that I might not be faster but I will be better.
Until the finish...
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