A very happy, healthy and prosperous New Year to everyone.  This post has a lot to do with the following quote:  “A good pilot is compelled to evaluate what has happened, so he [or she] can apply what he [or she] has learned.” – Viper, from the movie Top Gun

At the beginning of the year, my goals were:
- Continue to improve my ChiRunning® technique for efficiency and for reduction/elimination of stress/strain/impact.
- Run injury-free all year.
- Run on average 35 miles per week or 1820 miles for the year.
- Qualify for Boston (3:20:59 needed).  This did not happen; see notes below.
- Run at least one ultra.  At the beginning of the year I had my eye on a number of them.

Mileage log:
- I keep a record of my runs on a fitness log page (double-sided) that was created based on Chapter 6 of the ChiRunning Book.  It records some numbers but more importantly it details the results of my practice.  The log structure acts as a reminder for my primary goals, how my practice is going and what needs more focus.
- Below is a partial screen capture showing the format of the fitness log entry (click on it to enlarge).  Having an ‘intent’ for each run and the Body Senses/Aches-Pains/Breakthroughs section are very useful.  The reverse side of the fitness log page provides room to expand upon these points.

- Below is a graph of mileage by week for the year (click on it to enlarge).

Mileage by Week notes:
- Total miles for the year:  1845 or just over 35 miles per week on average
- Week 15 was the Jersey Shore Relay Marathon (training run).  I ran the first two legs of the relay as part of a team and then ran the rest as a training run.  Ironically, I probably qualified for Boston in this unofficial run, but could not replicate the effort three weeks later.
- Week 18 was the NJ Marathon.  I was going for a Boston qualifier (3:20:59 needed), but it was not to be my day.  I made a number of mental errors:  1) I went out too fast and did not stay with my pace group, 2) I did not hydrate enough in the damp weather, 3) I did not eat the right fuel the evening before; I did not eat the right fuel on race morning.  This all resulted in a crash at about mile 21.  I finished in 3:25+ with many lessons in tow.
- Weeks 28-30+ I was not feeling well with low blood pressure, very low energy, and was lightheaded at times.  I had also lost about 10-12 lbs.  It appears now all due to some imbalances in my diet resulting in poor assimilation.  A few modifications and my energy started to come back quickly.
- Week 33 I was on vacation and decided to also take a break from running.
- Weeks 34-36 I continued to run less per week and build my energy level back to normal.
- Week 44 I did a very long training run.  I decided at this point to go for the JFK 50 Ultra.  Prior to this it was still in question due to weeks 28-36.
- Week 46 was the JFK 50 Ultra. A Summary is posted here.
- The first and last weeks of the year are partial (~1/2) weeks.

So what did I learn this year?  Here are just a few of the many lessons:
- Make a plan and stick to it.
- Balance in ALL things.
- The body and mind are amazing, particularly when they work together towards the same goal.  More on this concept of a mind-body practice below.

My running goals for 2009:
- Continue with a primary emphasis on health goals and not time goals.
- Continue to run happy, healthy, injury-free, and empowered with the tools to help me stay that way.
- Deepen my ‘practice’ by working on my breath, my relaxation level and my speed (indirectly via technique, not directly via more effort).
- Again run on average 35 or more miles per week.
- Participate in a Marathon, at least one 50K Ultra, a 50M Ultra (likely the JFK 50 again), and possibly a 100K ultra; all depending on my schedule.
- If a suitable Marathon fits the schedule, qualify for Boston (3:20:59 needed).  The NJ Marathon in early May is a target, but a fall Marathon is also a possibility.  I would also like to experience NYC if I can get through the lottery.

The ChiRunning and ChiWalking approach turns your fitness program into a ‘practice’.  A ‘practice’ might be defined as ‘a regular, mindful activity that works to enhance the quality of your life’ [Page 57 of the ChiWalking® book].  Your focus works to improve some aspect of your technique on each run/walk and on each day.  It could be your ability to sense your effort level, your ability to make adjustments, your ability to relax more or any other aspect.  Keeping a record of your ‘practice’, including your form challenges and your progress, provides a tool to evaluate what has happened so you can apply the lessons learned.

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David Stretanski is a holistic health, fitness and wellness coach and Certified ChiRunning®/ChiWalking® Instructor. For more information on David, please see his About Me, Contact page or his website at http://www.eChiFitness.com.

ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc.

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