Top running lessons from 2009

I ran 1,470.1 miles in 2009. I realize it's not nearly as far as some runners, but it's probably more than a lot of people, and I'm happy with it. I can't imagine running much farther in a year without quitting my job and adding months to the calendar.

You might think running is a simple sport. Put on some running shoes and go run. Basically, I guess, that's true. But it starts getting more complicated when the miles pile up and you start training, and taking yourself seriously. You run hard, you run easy, you do intervals, go long, and do your speed work. You get into great shape, you over train, you might get hurt, you rehab, you race and you start all over again.

My focus in 2009 was to run a lot of miles, PR in a marathon, and do it without getting hurt. I managed to run a lot of miles. The other two goals have moved to 2010.

The miles allowed me to get into great shape and stay there all year long. The training for my two marathons went extremely well, and up until the final 3 or 4 weeks before each I was confident I was going to race well.

In February, though, my lingering case of plantar fasciitis flared up and stayed that way for my March marathon. Between that and going out too fast, I struggled in at 4:07.

I got rid of my PF by early summer, and started planning for a fall marathon. My training went very well and by the August I was in top shape. That's when I made two mistakes: First, I moved a long run into the middle of the week only 3 days after a longer run. I decided on the spur of the moment to do it while I was on a shorter run, so I wasn't really prepared. I finished dehydrated and kind of broken down physically, and it took a good three weeks to really recover.

When I recovered, I came back very strong, so one day (this is mistake No. 2) I literally raced 8 miles of a 10 mile run. I tweaked my groin that day, didn't take it seriously, and hurt it worse over the next week or so. It never recovered and I had to run my marathon in near constant pain. I still finished in 4:05.

Both my PF and groin pull were the result of over training. Every experienced runner knows you shouldn't over train. Yet, we (or at least I) persist.

So, that was my running year. Despite not reaching 2 of 3 goals, I still enjoyed every bit of it. As I was thinking about how things went I found myself writing down what the year had taught me in case I ever wanted to look back. Here are the first 12 things that came to mind:

1. If you’re comfortable, or even not uncomfortable, keep running. If you’re uncomfortable, stop for the day.
2. Take rest days, even if you don’t think you need them. You do.
3. Vary your distances and speeds from day to day.
4. Don’t push it more often than you do.
5. Keep a log to keep motivated.
6. If you’re coming back from an injury, come back slowly and carefully.
7. You’re an aging amateur; race for yourself, never to catch or beat someone else.
8. If you over train, there’s a 10 percent chance it will pay off, and a 90 percent chance it will cost you.
9. Didn't reach your goal? You can always try again. Think of the good you're doing yourself just trying.
10. Don’t sabotage all your hard work with junk food. Except once in a while.
11. If you have an injury going into a marathon, you will be a lot more injured coming out of it.
12. That you are healthy and strong enough to run is a blessing. Thank the responsible Party.