- Gain more race experience. As I reflected on 2015, I continued to notice race outcomes that might have been improved if I’d had more race experience. For example, after the start delay in Philly, I just continued my race plan of going out at 6:05 pace. What I SHOULD have done is go out a bit slower until I felt warmed up, then geared up towards my goal pace. I’m getting off on the right foot by racing today but will work on this goal by racing at least once every month this year. These don’t have to be big or long races; the goal is to put myself in a race situation so that I continue to add tools to my toolbox that can help with every race situation.
- Continue to build strength. I’m 32 and thus facing the sad reality that all my muscle mass wants to do now is disintegrate. I did a good job of establishing and maintaining strength routines in 2015 and want to continue that momentum. To do that, I have started to write down moves and routines that I really like or that really challenge me on our whiteboard in the gym. My goal is to do 4 sessions of strength training a week. In the past, I’ve separated these into arms, legs, and core days but for 2016, I’ll start experimenting with doing more “full body” approaches. I am likely to keep one day as legs only after my hardest workout of the week. One of the full body routines I’m curious about is this one that Nike shared on Runner’s World. At first glance, it doesn’t look difficult but my guess is that it will lead to some VERY sore muscles.
- Address my hip and lower back pain/inflexibility. Erin and I talk all the time about how we need to stop complaining about our back pain and hip pain and deal with it, but the reality is that with jobs that put us in weird positions (retracting on a step stool for 6 hours, anyone?) or sitting through epic conference calls (her world, not mine anymore!), it’s really hard to make headway. Not to mention, busy schedules that leave us with 45 minutes total for exercise find us heading for the roads rather than our yoga mats. The problem with that is that tight hips and backs affect those 45 minutes on the road and set us up for poor performances, bad workouts and sometimes injury. This year, I’m committing to 20 minutes of yoga a week. I’ll be doing it on a recovery run day and doing 20 minutes of yoga after an easy 25 minute run.
- Maintain my fitness base. We finish third year in March, take another set of boards in May, apply for residency in August and interview for November and December. Given this, I don’t have the highest expectations for huge personal improvements in running over 2016. That being said, I would really like to run a fast marathon at the Vermont City Marathon in 2017 (or aim to get my Trials Qualifier as soon as the window opens, presumably in August of 2017) so I need to maintain my fitness base as much as possible over the next year. To do this, I’ll be aiming for 2,800 miles in 2016 (approximately 55 miles a week). Here’s how my training will set up for most of 2016, with some exceptions when I have more time.
What are your hopes and dreams for 2016? Anyone have any target races or times already on the calendar?