Although, as Eric mentioned in a previous post, some of us have had some health issues recently, I am recovering very well from some recent surgery, and looking forward to returning to training in about 3 weeks. This year I have some very lofty goals, and would also like other authors and commentators to post their goals for the year. Although goals are not always achieved, they provide an impetus and encouragement for training, and function as a virtual "finish line." This year, I have some tough goals, but I think they are all within reach. Here they are:
1. A sub 5-minute mile. In 2010 I ran 5:17 indoors, with minimal speed workout. In 2011 I only ran 5:33, but that was early in the season, and I did not run the mile late in the fall/early winter when I was in peak condition. Keys to achieving this goal or getting in a good distance base early in the year, then speed workouts early enough in the fall to make the attempt in good weather.
2. A sub-18 minute 5K. In 2011 (December 3), I ran 18:28 in a 5K road race. Again, this was with almost no track speed workout, although I had done tempo runs and mile intervals on the grass. One key to this goal will be getting in some good long runs. This past year I did better with long runs, typically doing a 6 to 7 miler on the weekends, but I should probably be doing 8 to 10 milers.
3. I love trail racing, and last year I came in 9th out of about 180 runners in the annual GVH mudslog race, roughly 8.2 miles over hilly, muddy terrain, including a very cold 50 meter pond swim in October! This year, I would love to make top 5, but at least improve on the 9th place. Time is a bit meaningless in this race. I ran 1:09:53 this past year. Some of the hills/terrain was so difficult that I had to walk in parts.
4. Mix in some good cross training, such as biking, with running. As we age, it is important to protect our bodies, and I'll be 54 in April! However, I'm convinced that I can go faster! In 2011, my 18:28 5K road race was only 7 seconds slower than my time on the exact course 11 years ago!! We don't fully understand the medical reasons why we slow down with age, but some masters runners are proving that you can run excellent times in your 50s. One 50-year-old in California (his name escapes me at the moment), ran 14:45 at Age 49 just before he turned 50, and is aiming to be the 1st 50-year old to break 15 in the 5k!!! This is inspiring!
5. Improve my tennis ranking from 3.5 to 4.0. OK, what does this have to do with running? Nothing!! But I still want to do it. I took my first private tennis lesson last year at my clay court tennis club, and the instructor said I was about a 3.5 I agreed with this assessment, although I have beaten a very good 4.0 player on occasion, and come close on several others. One advantage I have in tennis is that I seem to be able to run down balls better than most people. Almost everyone I play has the same comment: You've got some wheels!"
I have other goals, but I think these are key, along with one other. Always enjoy running!!!
Mark
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