My third year of running is in the books, and I saw some significant milestones along the way. Most importantly, I managed my first full year of training, running every week on the calendar. I also completed four new distances: 15K trail race, half-marathon, marathon and 50K ultra-marathon. In addition, I set PR's at every distance I have raced, 5K through 50K. I competed in the Gold Country Grand Prix Race Series, taking third among Men aged 40-49. Ultimately, I tested myself, developed strategies to push through my limits and began finding success in endurance. I have to say it was an incredibly nourishing year of running.
So many metrics… Where to begin? 2012's training log is full of memorable runs, races and numbers. I have numbers for every aspect of my training, but I also have peers that eclipse every single number I can throw out there: total mileage, miles raced, epic adventures. However, I know better than to compare myself to others; I race against myself, not for the glory of defeating fellow competitors. In the end, I must own what I can and admire the rest...
Here is 2012 in numbers:
- Total miles run: 1374
- Average week: 26.42 miles
- Total miles raced: 156.94
- Elevation gained: 94,988'
- Avg HR: 138
- Total calories burned: 146,223 (about 42 pounds worth!)
- Longest run: 31.54 miles
- Avg run: 6.19 miles
2012 mileage showed a 234% increase over 2011 |
There are many ways I could illustrate my training, but the one I find most useful is the TRIMP score. TRIMP (TRaining IMPulse) equals heart rate zone x time, and when graphed, provides a useful visual aid to assess over training. You can calculate the factor by the mile, workout, by equipment or activity, and it will continue providing a gauge of how hard you've been working, and provide a guide to injecting rest days and weeks into your schedule.
Daily TRIMP - a great way to judge your workout intensities |
Weekly mileage with a 3 week moving average to smooth out the niggles |
Weekly TRIMP makes it easy to see training cycles |
I just like to see the year this way. Probably a throwback from Nike+ |
And so, 2013 is off to a good start with the base I have developed over the course of 2012. My schedule has a good mix of iconic ultra-marathons and trail races, along with a healthy dose of volunteering and novelty 5K's. Once again, Twirly and I will be volunteering at Western States, and doing quite a bit of sailing a other R&R for good measure.
What are your goals for 2013? Got any big races on your agenda? Leave me a comment, and have an EPIC 2013!
What are your goals for 2013? Got any big races on your agenda? Leave me a comment, and have an EPIC 2013!
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