A very happy, healthy and prosperous New Year to all. Here is a brief post looking back at my 2014 Running Year …
My primary running approach once again continues to be to run (live) healthy, both physically and mentally. I focused mainly on the following points:
– ChiRunning efficiency; and my tendencies that resurface over time.
– Single leg stance stability; this has directly resulted in additional fluidity and power … and a faster comfortable pace.
– Breathing exercises to improve efficiency.
– Long distance fueling.
I participated in a few events this year:
– Rutgers Half Marathon, April
– New Jersey Marathon, Late April
– Dirty German 5oK, May
– Sloppy Cuckoo 12hr Trail Run, Late September
– JFK50 50M, November
– Staten Island Trail Festival 50K, December
My 2015 event schedule is still very much to be determined. One part of me says take a break from events and just focus on enjoying running; and another part has me considering another challenge I have not done before.
My initial goal for the 2014 year was 2080 miles 0r 40 miles per week on average. I exceeded that goal a little finishing at 2102 miles, and continued a gradual increase in my total mileage year over year. I also ran 246 times which is roughly 2 out of every 3 days. Stats from my Garmin account are below:
Below is a graph of my mileage by week for the year (click on it to enlarge). The blue is the weekly total and the red is the weekly long run.
Mileage by Week Notes:
– Total miles for the year: 2102 or 40.4 miles per week on average. These stats do not include the amount of running I do while coaching.
– The first week of the year is a partial (~1/2) three day week.
– Week 15 was the Rutgers Half Marathon
– Week 17 was the NJ Marathon
– Week 20 was the Dirty German 50K Ultra
– Week 28 I was traveling for an event with little time to run.
– Week 39 was the Sloppy Cuckoo 12Hr (~50K) Ultra
– Week 46 was the JFK50 Mile Ultra
– Week 48 was the Staten Island Trail Festival 50K Ultra
– The last week of the year is a partial (~1/2) four day week.
Below is a graph of my mileage year to year over the last 8 years (click on it to enlarge).
Mileage by Year Notes:
– Total miles for the last 8 years was 14, 347 miles or an average of 1793 miles per year.
– But more important to me is the consistency year to year for 8 years. “Coincidentally”, in May 2006 was when I learned how to run efficiently with ChiRunning.
– Another factor in my consistency has been the use a cellular health and efficiency resource called ASEA(*) since the fall of 2010. The endurance and recovery benefits enable me to increase training, participate in events, and recovery quickly with the added bonus of supporting my overall health. [* Please contact me if you would like to learn more about ASEA and its many healthy aging and athletic benefits. If your body has cells in it … I highly recommend taking a look at this resource.]
So what did I learn this year? Once again paying attention results in a lot of lessons. Here are just two of them:
– The biggest lesson of the year was the reminder that life and running is 90-95+ % mental. Over the course of the year I have experimented with different ways to keep myself mentally positive and physically energized. The most powerful way to do this is to apply an emotion or mindset to a 3-step cadence count, such as faith-2-3, faith-2-3 or yes-I-can, yes-I-win. Whatever I sense something is dragging me down, I mentally count the opposite. If it is physical, such as a slumped posture, I count tall-2-3, tall-2-3. If it is mental, such as fear or doubt, I count trust-2-3, trust-2-3.
– The other lesson that stands out is stance stability not only supports alignment, but also the efficiency of that alignment. When I am aligned and stable using the right muscles, I can then be more fluid and add power with limited resistance. ie. Let the stabilizers stabilize so the movers can move.
2015, What is Next?
– Maintain cross training for single leg stance stability. Use it or lose it in the “civilized” seated world.
– Add cross training for leg strength through the full range of motion; and not just on stance.
– Continue with strength training to maintain/build upper body muscle mass and add another 5-10 lbs.
– Refocus on nose/nose breathing and develop my breathing efficiency.
– Overall fitness quality over running quantity.
– Events? Maybe. Total Miles? Similar.
Thoughts on this post? Leave your comment or question below and join the discussion …
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.