Running, running, running...

With the triathlon season over and done with (recap might be in the works...), I've had a lot of extra time to dedicate to the discipline I see as needing the most work (and could show the most improvement) in 2014: my run...

I've never been a "runner". I don't really know why. I enjoy running. It's relatively safe, you can literally do it anywhere you want, and it's something that's engrained in us early in life. But for some reason, I just can't seem to break through to faster times. That, and I can't increase my run volume without my glass legs breaking. Injuries suck...

I know a lot of it has to do with my weight and running mechanics, both of which I am working on! Not that I'm overweight or have terrible mechanics, but I see room for improvement in both.

Back to my high fat low carb meals... Still good!

I'm also a lot more deliberate with increasing my weekly mileage. I've looked back at my training logs and evaluated when I was getting hurt. Naturally, most of the injuries occurred after a massive increase in run volume in a week's time (usually increased by 25%, not smart). I'm learning that there is a science behind running fast and efficiently, but also staying away from the injury bug.

I've been deliberately conservative this fall approaching my next and final race for 2013, the Gobbler Grind Half Marathon.  After a 2 week complete break from training, I started back running short distances at a low intensity. I'm following one of Hal Higdon's free plans, and I've really liked the slow, but methodical increase in mileage and intensity. My long runs will soon be 10+ miles, but the progression there has taken 6 weeks.

Previously, I've done my long runs at half marathon pace, which makes sense, but completely tears up my legs week after week. This plan calls for long and  mostly slow runs, with speed work and tempo stuff done sparingly. We'll see if I meet my goal at the race (I'm thinking <1:38), but overall, I'm liking the plan and feel like my aerobic system is adapting nicely. I've been fitting in 4 runs each week, and now feel ready to add a 5th day.

Start of a trail run at a local Arboretum

I'm really trying to be proactive on the injury front. I've been foam rolling weekly (should do it more), keeping up with the strength training, and have kept the slow runs at a comfortably easy pace. So far so good. Hopefully it stays this way! (literally just knocked on my wood coffee table)

At least the decreased training volume leaves me more time hanging out with this creepy guy...

I hope everyone is ready for fall and the perfect running weather to come! Let's hope it lasts more than a couple weeks!

Thanks for reading!

mark