Training for 2009 is officially underway. I actually started last weekend, but now I’ve turned that big karma wheel for real and there’s no going back.
As I mentioned, I don’t know exactly what I’m training for yet – beyond helping crew Nattu at Badwater in July, my plans are pretty vague – but I know I’ll be doing something. Definitely another 100 miler or 24-hour, with probably a couple of 50 milers/50K’s thrown in the mix. I’m really partial to the 24-hour format and am currently exploring a few options. But for now, it’s a very slow base build to 50 miles or so per week by the time I head for Badwater.
My guiding race “vision statement” for 2009: race more aggressively. I feel I trained (and raced) way under my potential last year, although part of the reason was being consciously conservative in my first attempts at 24 hours and 100 miles. But my training last year, partly by design, partly from probable burnout, was pretty perfunctory. My body has been hinting it’s ready for another go at harder training, so I’m stepping it up this year.
Based on that vision, several “running precepts” are guiding my base build:
1. More aggressive walk/run ratios. I do the majority of my training runs as a planned walk/run. This year, my training walk/run ratios are going to be considerably more aggressive. I’m going to spend far less time in low gear (2 minute walk/4 minute run), little or no training time in middle gear (1/4, although I reserve that as an option for races when needed), and far more time in high gear (1/5). I’m also going to spend a good chunk of time experimenting with a new ratio of 2/10, essentially combining two 1/5 periods. This has worked well so far and I see every reason to continue it.
2. More hill repeats. This one is easy, since I basically didn’t do hill repeats last year.
3. More speed work. I’m going to mix in longer tempo runs and some shorter track repeats, mixing them in with the hill work.
4. More focus on the breath. In line with my Zen practice, I’m going to make a conscious effort to focus even more deeply on the breath during my runs. This leads directly to more body awareness and more precise monitoring of physical changes/adjustments during periods of sustained effort, such as longer training runs and tempo/speed workouts. Both yoga and my Zen practice are also helpful in this respect.
5. Welcome pain and discomfort as companions, rather than trying to avoid them or “break” them. Pain and discomfort are unavoidable, and are actually helpful as measurements of perceived effort or possible larger problems. By accepting and running with them rather than fighting them, I will save energy and maintain focus. By running with them, I also become more aware of how they change, how they come and go. But whenever and wherever they come from or go to, I need to remain right where I am.
6. Race rather than survive. Now that I’ve established time benchmarks for myself in the 50K, 50 mile, 12-hour, 24-hour and the 100-mile, it’s time to stop training and running to survive them and train/run to better my times. Although survival is pretty important, too.
The first three runs using these guidelines have gone well. It certainly helps that the weather has been gorgeous.
I went to dokusan Monday. Zen practice has felt awkward lately, and I was frankly bewildered by my teacher’s positive responses. As with my training runs, the specific “goal” is currently elusive. Perhaps there really isn’t one. Whether sitting on the cushion or running the roads and trails, the best approach seems always not to measure or judge, but simply to continue.
