Running Resolutions

As 2011 comes to a close, it’s time to take stock of the year that was. Did my 10K time improve? Is it time for me to step up and aim for a marathon? Did I rack up mileage enough for me to venture into the ultra distance? Did I race or run too much and got injured?

Looking back at the running year that was is important, otherwise we miss out on the training and racing technique/ program that worked for us this year or repeat the same training and racing mistake over and over.

In her article in the January 2012 issue of Runnersworld (US edition) “Year In Review” Meghan Loftus writes that the runner’s daily running, training and racing log—which records information on time, distance, course terrain, effort, heart rate, nutrition and race time vis a vis distance—is the single most important tool that will help the runner look back on what worked and what didn’t in order to prepare for a faster, fitter and better running year in 2012.

The bad news is that only 56% of runners regularly review a training log, while 23% does not keep a log at all. This is according to a poll done by RW’s website runnersworld.com.

So keeping an honest and detailed training/racing log should be on top of every runner’s list of resolutions for 2012. For those who already have the habit of jotting down details of their training, whether in an old school diary or online via the Dailymile website, excerpts from the Loftus article in Runnersworld magazine with tips from doctors and training and exercise experts tells us how:

LOOK BACK: AVERAGE MILEAGE

Compare your average mileage in 2011 to your average mileage in 2010, and how successful you were in each year relative to your goals. Did you run consistently throughout the year? Race well? Stay injury-free? Achieve what you wanted?

PLAN AHEAD

If you increased your mileage in 2011 and your performance dwindled, scale back in 2012. If you increased mileage in 2011 and had a successful year, you can continue at the same level or build on it. Lower-mileage runners can increase their yearly average by a greater percentage than higher-mileage runners.

LOOK BACK: RACE PERFORMANCE

To evaluate your performance in a race, look not only at how well you nailed (or missed) your time goals but also at the key workouts (speedwork, tempo runs, and long runs) you did during the six weeks leading up to the event. Variables like sleep, life stress, and nutrition also affect success.

PLAN AHEAD

If you hit your 2011 goal times in key events, repeat the workouts that led you to success. If you failed to meet your goals, look closely at key workouts.

LOOK BACK: MILEAGE HIGHS AND LOWS

If you raced in 2011, your log should reveal strategically placed high-and low-mileage weeks indicating a proper race build-up and recovery period relative to the events you competed in. Marathoners and half-marathoners should have built up as their target event drew near, while 5-K runners may have done their highest mileage in the base-building phase. Fitness runners, however, might not see any peaks and valleys.

PLAN AHEAD

If you’re new to running or running simply to maintain fitness, it’s fine to hit the same totals week after week. Marathoners and half-marathoners should build mileage over 10 to 20 weeks to their target event. Injury-prone runners should schedule a step-back week every two to four weeks. All runners should dial down for two to six weeks between key events.

LOOK BACK: TIME OFF FOR RECOVERY

Look back eight to 10 weeks before the injury struck, and focus on changes in your training volume and intensity … ramping up mileage too quickly or not allowing enough time to recover from hard workouts.

PLAN AHEAD

Avoid reinjury by scheduling a step-back week every three to six weeks in which you decrease mileage by 10 to 20 percent.

RUN better: When you’re bumping up your mileage, think frequency. Add a new run to your routine instead of tacking on distance to your long runs.