Tuesday, December 31, 2013

2013 running year in review :D

the 2013 running year has come to a close.  i ran the final run of the year this afternoon, with snow flurries during the final 2 miles.  the 7.6 miles brought my december mileage up to 203.2 and gave me 2,168.2 total miles for the year.  given that this was a recovery year, and i suffered a minor setback during the first quarter, i'm very happy with that total.

i mistakenly began the year ramping my mileage back up, thinking (and wanting to believe) that i had put the chronic compartment syndrome behing me.  i had to pretty much write off the 2012 running year since the doctor diagnosed me with it in july.  my mileage dropped off so precipitously during the second half of the year that i didn't bother summing up the year - i just couldn't wait for it to end and get to work on rebuilding my mileage base.

things looked good in january, but i added too many miles to quickly.  by mid-february my right foot once again gave me pain during what should have been easy runs and races.  so much for a quick road back to decent running mileage.  as it turned out, it took until may before i ran a 200 mile month.  and i never looked back, managing to run 200+ miles a month since then.

i also headed back to the track for some speedwork during the summer. i managed to get down to 21 minute 5ks and 45 minute 10ks - times i hadn't seen in a couple of years.   the goal for 2014 is to keep working on the speed and get down to 20 minute 5ks and 43 minute 10ks.  very doable goals if i can get myself over to the track on a regular basis :D

as for races, the one regret i have for 2013 was not running any ultras.  it's the first year in a very long time (since 2005 or 2006) that i haven't run at least one ultramarathon.  i had registered for the jfk 50, but was sidelined with a nasty chest cold.  i keep my string of nyc marathons alive with the 2013 edition earlier that month.  it was the only marathon i ran during the year.  as for shorter distances, i ran 46 races ranging from one mile to 30k.

looking ahead, 2014 will certainly include a return to ultras (i probably start off with the sybil 50k in april).  but my primary running objective will be speed and shorter distances - getting down those 5k and 10k times!  that means many more track sessions and intervals :D

happy new year!

1 comment:

RF said...

hi frank, i'm glad you have been able to keep the 200 miles/month without injury. Similar goals for me too, training to PR half marathon 1:36 and 10K under 43 min. then first ultra to be sybil ludington 50k. keep up the good work!!