2015 represents the second half of a comeback. I had a stellar year in 2013. I ran many excellent races and scored several personal records (PRs). At the end of 2013, however I had a knee issue that caused me to take a month off. In February of 2014, I suffered a concussion after being hit by a car as I rode my bike. My head healed, but I had a long way to go to regain my fitness. I finished the year by qualifying for Boston (BQ) one more time, this time in Savannah. It was 10 minutes slower than my marathon PR, but I was back in BQ shape.
That sets the stage for 2015. I had 4 goal races this year. As always, I had a few surprises along the way, but the year turned out to be very productive.
I ran my first Boston in 2014 and it was a disaster. With this in mind, my “A Goal” was to run fast enough to qualify for Boston 2016. All I really wanted out of the 2015 race, however, was to have a solid run of which I could be proud. Both of those goals were met! I felt strong early. I struggled with Heartbreak Hill, but I knew I was strong enough to meet my A goal. That made the pain of the hills much easier to take. I finished strong and qualified for 2016 with a 3:23:39. That is 1 minute and 21 seconds faster than the qualifying time for my age group.
Goal Race 2: USA Track & Field Master Outdoor Championship
One of my long-term goals is to move towards a 2:00 performance in the 800 meter run. I had run a 2:23 in 2014 and I was hoping to take 10 seconds off at this track meet. I did not succeed. In fact, I started exactly on target pace but I ran out of steam in the second lap. Looking back, I know I did not do enough training specifically for this race. Lesson learned. The experience was worth it. I’ll be back.
Goal race 3: Challenge Cedar Point Full Iron Distance Triathlon
This was my first full Ironman-distance event. That is 2.4 miles swimming, 112 miles on the bike, and a full 26.2 mile marathon. Inspired by my wife’s Ironman performance in 2014, my goal was to finish with 26.2 miles of smiles. I survived the swim even though Lake Erie was getting pretty choppy towards the end. The bike is my biggest weakness. I am still new to cycling and it showed. Still, my goal was to end with a smile. So I took it easy and stopped a lot. By the time I finally got to the run, I was tired, but happy. I met my goal by smiling, talking, laughing, and showing my gratitude to volunteers along the way. 13:59:43. I will do it again, but not in 2016.
Goal Race 4: Savannah Marathon (and Sequoyah Marathon)
I believed that I had done the right training to be prepared to set a new personal record in the marathon in Savannah if the weather was just right. Unfortunately, the weather did not cooperate. It was extremely humid and very warm. I had shed my shirt at the second mile marker. I had given up on a PR before mile 5. I pushed hard and was beginning to fade when the race was cut short. They did not allow me or anyone left on the course to complete the full race. It was hot. Two runners eventually died from the effects of heat.
So… my wife, Muna, and I decide that we would take advantage of our training by running the Seqouyah Marathon at Pinson Mounds three weeks later. The Sequoyah is a 9-loop course and that loop has very little elevation. More importantly, the weather was perfect during my run. It was cool and there was only a very light mist of rain during my race. I was right about being in PR shape. Finishing in 3:08:32, I had beaten my previous PR by over 4 minutes. A great end to a productive year.
Tentative Plans for 2016
I will run many races in 2016, but I will have only 4 key events around which my year is planned:
- Knoxville Marathon (April)
- USA Track & Field Masters Outdoor Championship (July)
- Richmond Olympic Triathlon (October)
- Savannah Half Marathon (November)
My training plan for the year will have 8 distinct phases, each with a slightly different purpose and training focus:
- Light Triathlon Cycle 1
- Run Cycle 1 (ends with Knoxville Marathon)
- Light Triathlon Cycle 2
- Medium Triathlon Cycle1 (Ends with USATF Masters Outdoor Championship)
- Medium Triathon Cycle 2
- Peak Triathlon Cycle (Ends with Richmond Olympic Triathlon)
- Peak Run Cycle (Ends with Savannah Half Marathon)
- Off-season Recover and Rebuild
The plan has balance. Yes, I am running during every phase. What is changing is the number of miles I will run, the number of days I run each week, and the specific purpose and intensity of the running. The plan includes strategically timed strength training and cross-training. It includes periodic tapering and recovery to stay healthy. It gradually builds my fitness level over the entire year before easing up in the off season.
Enjoy the run!