Friday, September 24, 2021

2021 September Running Update




Year to Date Miles: 1221.25 (as of Sept 21)


Introduction


Well the race onslaught has continued pretty much since Father's Day.  In fact, every weekend (as I write this) I've raced a 5K or 10K with the exception of one weekend.  

My times have been pretty good and I am excited to race.  I've gotten a collection of age group prizes and some cool new t-shirts.  Plus lots of blog entries.  I am just happy to be racing again and enjoying it.

That being said, I feel like my race performances have sort of plateaued.  I've still turned in some great times, but the gains have about tapered off.  Peaks and plateaus do happen in running.  So it is best to give time for running adaptations to take effect.  With cooler weather around the corner, I am hoping to be able to hit some of my stretch goals for 2021.


Training


So what does my training look like -- particularly when being a habitual racer?

Sunday: Generally a long run or hike.  I ditched the super long runs. For my 5K / 10K races I really don't need to run more than 8 to 10 miles.  So that is where my long run is -- 8 miles
Monday: Base building and some strides.  My legs are usually worn down and the strides help add some quality.
Tuesday: Either super short run or rest.
Wednesday: Speed session.  Either hill workouts or efforts at 5K / 10K effort
Thursday: Another base building day
Friday: Generally off
Saturday: Race!

My weekly mileage is fairly modest, about 30 - 35 miles.  Compared to years ago I was running 45 - 55.  

Mindlessly piling on miles was helpful in burning calories and keeping my endurance going for half marathons and above, but for running fast 5K / 10Ks?  Not so much (at least in my opinion).  So if I've learned anything, specificity is key.  Train for the race you want to excel at.

My speed work sessions might involve, 1 mile at 10K pace, several quarter miles at 5K pace and maybe a few hill repeats.  I keep it generally light and allow the race to be my primary focus.  But I figure I get in about 1.5 - 2.5 miles of "speed".  I actually prefer running for time rather than distance.  If you tell me that I need to run a quarter mile and I get a break, I'll run that quarter mile hard so I can get it over with.  However, if you were to tell me to run 2 minutes, I'll keep my pace more consistent with the goal of the session.  So I'll be more likely to run that 2 minutes at 5K pace rather than mile pace.

Diet


I am still keeping trim.  I try to eat clean and I don't eat out nearly as much as I used to.  With working from home my desire to eat out every day has diminished.  For most weeks, I run farther than my car goes.

That being said though, I've gotten a little sloppy with it.  I think during 2020 with all the anxiety about the coronavirus, it made it easier to forego food.  I am definitely NOT a stress eater.  However, my appetite has come back and I've found myself "treating" myself more often than I should.  So it is definitely something I need to keep an eye on.  However, I am still lightyears ahead of where I was pre-pandemic.


Upcoming Races


09/25: 2021 Witch Run 10K - West Jordan, UT (Confirmed)
10/09: 2021 Dimple Dell Half Marathon - Sandy, UT (Confirmed)
10/23: 2021 SLC Haunted Half 5K - Salt Lake City, UT (Confirmed)
10/30: 2021 Trick or Trot 5K - Centerville, UT (Maybe)
10/30: 2021 SoJo Halloween Run 5K - South Jordan, UT (Maybe)
11/06: 2021 Snow Canyon Half Marathon - St George, UT (Probable)
11/13: 2021 Sandy City Turkey Trot 5K - Sandy, UT (Maybe)
11/20: 2021 SoJo Turkey Run 5K / 10K - South Jordan, UT (Maybe)
12/04: 2021 Laughlin Half Marathon - Laughlin, NV (Confirmed)
02/27: 2022 Las Vegas Half Marathon - Las Vegas (Confirmed)

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