Instead of a monthly report for December, I thought it would be more interesting to look at the entire year instead and what we can learn from my training successes and failures.
This past year was the first full year of training I had after my debilitating six month illiotibial band (ITB) injury after the 2008 New York Marathon.
During those six months I wasn’t running, I tried to evaluate what I did wrong to end up with such a serious injury. I visited four physical therapists, spent hundreds of dollars on numerous massage therapies, received several Graston treatments, and even did a one month boot camp (yes, the kind that meets at 6 AM).
It wasn’t until I combined what I learned from each discipline with a lot of outside research that I found my answers. I used my new training strategies to get back into running and run more than I ever have.
Last April, I decided to launch Strength Running to help other runners. I’ve learned a lot in the past twelve and a half years of competitive running so this is my way of paying it forward. I hope you’re rocking your training since becoming a reader!
2010: High Mileage and General Strength
I think I rocked 2010 – here are my key accomplishments:
- Winning 4 races – more than any other year
- Running over 3,000 miles – my best year ever
- Improving my Thanksgiving 5k time by 15 seconds
- Running a 5k road PR in November
- Making core and general strength a regular part of my daily training
- Launching Strength Running in April!
This past year I focused on three things only: running more, doing a lot of core exercises and general strength workouts, and preventing injury. It’s difficult to focus on high mileage and injury prevention at the same time, but I made it work.
Consistent strength workouts made it possible for me to run as much as I did in 2010. I’m extremely happy with what I accomplished and I credit much of that success to the general strength exercises.
About a month ago I sent out a huge newsletter to my subscribers about core routines. It was never published here on the blog, but if you are interested in receiving it just sign up here and I’ll send it to you.
This year, you can also focus on higher mileage. Remember that high mileage is relative. It’s true that all elite distance runners usually run between 80 – 120 miles per week, but for us mere mortals you have to gradually increase your volume to what works for you.
A training logs helps you evaluate your past training (and mistakes!) and make adjustments that will help you get faster. I use a simple notebook but you can also use an online log, too. Look at your last few months and adjust the mileage by 5-10% on a monthly basis. Doing that every year will help you continuously get stronger.
Ensure you’ll be able to run more by doing the daily maintenance that keeps you healthy. Just 10-15 minutes of strength exercises and mobility work is all you need. I do 1-2 of these routines every single day.
There’s more to running success than just strength work and running more. I’ll be sending out a more detailed analysis of my year to my newsletter readers next week. I’m going to include:
- My annual mileage totals for the last six years – and what you can learn from them
- The specific training mistakes I made in 2010, how you can avoid them, and how to recover if you do make them
- The goals I have for 2011 (am I crazy? or just ambitious?)
- Two training strategies I implemented in 2010 that helped me prevent injuries – and you can, too
- A special offer only available to subscribers
If you want to receive my 2010 analysis and training lessons, download the full report here.
Every year is another opportunity to become stronger, faster, and more athletic. Take advantage of the New Year atmosphere of resolutions and new goals to reinvent your running. How can I help?