The week post-marathon for me is rather like January 1. The work is done, the goal has been achieved and the slate is clean. If things went well, it is a week of enjoying the buzz of a well run race or new PR. If things didn't go quite like you expected, then its a review of the training plan, trying to figure out where things went wrong. This has been a week of some buzz, but more a week of looking ahead. Like January 1, I felt myself setting resolutions, not just about my running, but about my lifestyle in general. I was making notes about improving my diet, how to increase my energy levels, both mental and physical, how can I increase my productivity at work and improving and building on relationships. Lots to accomplish, not just in the running world, but professionally and personally. I can honestly say that running and attempting to run competitively improves all aspects of my life and as long as running doesn't become simply an escape, it remains a healthy release and a fantastic hobby. So, with all that being said, what are my New Year's resolutions? Here is a recap:
Nutrition - I say this after training cycle, but it is certainly an area where I could use the most improvement. I am not a total garbage disposal, but pretty darn close. I manage to get my fruits and vegetables in the menu, but beyond that I am fairly undisciplined. Way too many chips, burgers, pizza and the all the usual culprits. My plan for the next year is to do a better job of menu planning, making sure I eat better. Again, I am positive even a minor improvement will help in all aspects of my life.
Strength Training - the back injury I suffered in July was an eye-opener. Like nutrition, I vow to do a better job of working in core strengthening into my routine, but with poor follow through. Since I came so close to jeopardizing my chance at a running Twin cities, I have a renewed zeal to maintain and build upon my current regimen.
Training Plan - I am very happy with the Pfitzinger plan I have followed for the past few cycles and plan on sticking with it. The only thing I can do differently is work harder at the fast stuff. I finally have my endurance where I want it, but in many races I just couldn't go any faster. So, strength and speed are the name of the game for the next year.
Rest and Recovery - I worked pretty hard over the past 18 months or so, with not a lot of time off. I rand a 2:58:57 in Des Moines, a 2:56:42 at Grandmas, and 3 and half months later a 2:54:58 at Twin Cities. I am happy with this string of races, but to continue like this for another cycle would surely end in a bad way. So, the plan is to take some time off, race a bunch of shorter distance stuff and focus my attention on one marathon in 2014, most likely Twin Cities again. Probably a 16 week plan aiming for finish in the low 2:50's. I didn't get enough sleep over the past training cycle and often found myself sleep deprived, getting caught up on the week ends. Not the way to train or to live for that matter. I need my 7 to 8 hours per night and plan on doing better in that department.
Lastly, I plan on running more with groups. I have done a ton more of this over the past year or so and been a huge benefit for me. It has kept things more interesting and is fun to share the running experience with others. I may even sign up to coach another marathon clinic at my local running store. My work load has moderated and am feeling ready to jump back in with both feet.
So, here is to restful, healthy, energized and positive running year. I am so thankful that I come out another training cycle feeling this way; running is a wonderful hobby and I feel blessed to be part of the running world.
Happy Running
Rick
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