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Becoming A Better Runner

I'm a runner. I came to running late, after college, for vanity's sake. I've never been particularly fast. I started running because aerobics and machines bored me, and because I didn't have to go to the gym to do it. I liked running because it was hard. I loved the calmness that came as a byproduct of running. I ran because I didn't have to do a lot of planning ahead. I could just run out my door and go as fast or as far as I wanted.

I flew by the seat of my pants, with no training plan. I signed up for my first 5k after some convincing by my cousin and uncle. I did almost all of my training on the treadmill. I never ran more than 3.1 miles. I was incredulous to discover, mid-race, that we had to run up Capitol Hill. How could they have a hill on a race course?!?

My first marathon, ten years ago, was a run/walk slog culminating in a 5:15 finish. I didn't do speedwork, tempo runs or hill repeats and I couldn't make heads nor tails out of Ed Eyestone's Runner's World column. I just loved being in motion in the early morning sunshine. I loved the suffering that made me prove what I was made of every time I did a long run. I loved the post-run naps. I even loved the resulting soreness.  It all made me feel alive.

It has taken years of running experience, miles and training, but I'm getting better and I'm getting faster! How?


Consistency
. I've been running more consistently. Despite being an "ultrarunner" since 2003, sometimes I only ran twice a week. I've hooked up with a friend and we run twice a week at lunchtime. I've been running four or five days a week. I find the more often I run, the quicker I ease into a rhythm and the more often I want to run. Newton's First Law of Motion states that a body at rest will remain at rest unless an outside force acts on it, and a body in motion at a constant velocity will remain in motion in a straight line unless acted upon by an outside force.

Expectations
. Many of the ultrarunners I hang around are speedy. Running with them (albeit way behind them) forces me to increase my speed. It also raises the bar of what I see as possible. Hanging on with them for even a couple of miles boosts my confidence. Running with faster friends ensures that you never get complacent!

Goal-setting
. I've had goals before, the difference this time is that I've set short-term, small-scale goals, then followed each up with another. After years of training for one big marathon or multiple ultra distances, I signed up for some shorter road races. I trained for speed rather than solely for endurance. While I could have trained with more specificity, I focused on what was doable and that worked for me. It paid off in several PRs. A couple fell easily because they were so old, but the rest were hard-won.

2009 Race PRs
:
Bull Run Run 50 Miler, April 11:13:50 a 31 minute improvement!
Lehigh Valley Half Marathon, May  2:01:27 I was happy - this was two weeks after my 50 miler!
Women's Trail Half Marathon, September  2:12:56 Shaved 19 minutes off this baby, felt strong the whole race
The Big Schloss 50K, September  7:55 27 minute PR, chilly damp temps and wind kept me moving on the ridges!
Veterans Day 10K, November  49:52 A PR of 3 minutes 28 seconds. This was hard-won!
Alexandria Turkey Trot 5 Miler, November 39:42 Old PR: 48:05, 1999. It's been a few years!

Surprisingly, I enjoyed my return to road racing. I'm encouraged that a little more effort in my training paid off in a big way. I'm really excited to think I can see even further improvement with a little more training specificity.
While my true love is trail running, I now appreciate the shorter distances on pavement. I'm looking forward to 2010!

 

5 comments:

  1. I love your use of Newton's Law - I don't know why I never thought of that before!!!
    A life committed to running = a life of constant motion towards happiness!

    -http://eatrunread.blogspot.com/

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  2. Looks like you've hit all the improvement hot buttons and it shows in your times. nice job!

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  3. I recently became a subscriber to the "run with fast friends" rule. Man, does this work! I sometimes psych myself out pre-run, telling myself I won't be able to keep up. But recently, I realized that rarely happens — I almost always manage to rise to the occasion. Amazing what we can do when we push ourselves!

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  4. Kiry,

    You have had a great year! I think road racing really helps once we hop back on trails and it's fun to go fast, no? It's good to mix it up from time to time. I am looking forward to what 2010 will bring you...a marathon PR, perhaps? A Capon Valley 50K PR? Highland Sky PR?

    Looking forward to sharing it all with you and TC.

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  5. What a great year you had in 2009! I've just started to get into ultra & trail running myself (converting from shorter road races). I love the challenge of the woods - along with the quiet and the chance to see some really amazing natural sites.

    Great tips-- all key! Happy training :)

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