My 2019 Running Goals

2018 was a memorable year for me. The ups and downs of last year have inevitably influenced my 2019 running goals.

My focus this year is achieving consistent, progressive, endurance-based and injury-free running. 

Although I will still compete in a few races, I want 2019 to be the year of developing the strongest aerobic fitness of my life. 

Run my First Ultramarathon

 
For many years I have wanted to test myself over a distance longer than the marathon. 

Initially, my inspirations were the books and audiobooks of incredible ultrarunners such as Scott Jurek, Pam Reed and Dean Karnazes
 
Later, my experience as a 8-time marathoner got me wondering, too frequently, how I could cope with the extra mileage. 
 
In 2017, I set myself the goal, before I turned 30, to explore this relatively new running phenomenon. 
 
Fortunately, there is an ultramarathon race close to my home
 
Held in early October, it is the ideal challenge that offers me plenty of time to experiment in my training.
 

Improve my Marathon Personal Best

 

Since completing my first marathon in 2013, I have achieved relative success at this iconic running distance. 

However, my dream to qualify for the London Marathon as a good-for-age entry remains a long-term goal. 

My aim for 2019 is simply to improve my personal best, accomplished in October 2017 at the Chelmsford Marathon.

Although only two weeks after the ultramarathon race, I feel confident my endurance training, recovery and race tactics will aid my success.

Run Injury-Free

 
After a disappointing end to my 2018 season, I want to return to building a strong foundation without the pressure of short-term racing. 
 
 
By returning to an appropriate and progressive stretching and strengthening routine I believe I will enjoy pain-free running again. 
 

My hope and expectation is that I will become a more resilient and fitter athlete.

Returning to my Running Club

23-29 July 2018

Week 7 of my training block for the Clacton Half Marathon based on Jack Daniels’ Running Formula.


Easy Miles – Monday, Wednesday, Thursday and Friday

Slower than 7:25 per mile pace

Interval Club RunThursday

4:50-5:45 per mile pace

Rest Days – Tuesday, Saturday and Sunday


After three weeks of increasing mileage, I made a conscious effort to reduce my running load this week. I enjoyed three rest days, lead two group coaching sessions and complimented my training with recreational cycling of over 10.5 miles across three days, just as I did last week.

My weekly goal was to return to my running club and complete a tough interval workout, which I did on Thursday. My calf muscles were sore afterwards but consuming my homemade protein smoothies helped me recover.

I accumulated 19 miles with still no signs of my recent injury, which has set me up for a ‘heavier’ week of training to come.


Week of Building Endurance

16-22 July 2018

Week 6 of my training block for the Clacton Half Marathon based on Jack Daniels’ Running Formula.


Easy Miles – Monday, Tuesday, Wednesday and Friday

Slower than 7:15 per mile pace

Tempo RunSaturday

Faster than 7:15 per mile pace

Rest Days – Thursday and Sunday


I stepped up the quantity of my running this week. Almost all my workouts were easy-paced, long runs. This took more time and energy, and therefore I didn’t feel it appropriate to run any miles at my intended half marathon race pace. 

My weekly goal was to run continuously for at least an hour, which I did on Friday. I also cycled over 10.5 miles across three days. Although simply recreational, the exercise supplements my training.

I also enjoyed coaching my first two-day running assessment on one of my runners.

I accumulated over 29 miles with no signs of my recent injury, which built my confidence that my body is adapting well for ‘longer distances’.


Quality Running, Injury-Free

9-15 July 2018

Week 5 of my training block for the Clacton Half Marathon based on Jack Daniels’ Running Formula.


Easy Miles – Wednesday and Thursday

Slower than 6:45 per mile pace

‘Quality Workouts’ – Monday, Tuesday and Saturday

Fartlek run (whilst coaching)

Intervals faster than 6:05 per mile pace

Rest Days – Friday and Sunday


I’m pleased I’m still injury-free after my shin pain. I was therefore able to run several tougher workouts, replicating my intended race pace of 6:00 per mile. The high local temperatures and tiring workload this week were factors affecting my performances but I enjoyed the challenge.

My strategy for the remaining five weeks of training for the Clacton Half Marathon is to focus on tempo intervals at race pace and progressively building my endurance with longer runs.

I accumulated over 21 miles, and ensured I primed myself for a heavier mileage week next week.



Running Injury-Free Again

2-8 July 2018

Week 4 of my training block for the Clacton Half Marathon based on Jack Daniels’ Running Formula.


Easy Miles – Wednesday and Friday

Slower than 7:00 per mile pace

‘Quality Workouts’ – Monday, Tuesday and Sunday

Faster than 7:00 per mile pace

Rest Days – Thursday and Saturday


After cross-training for much of June, I feel recovered from my shin pain. Although my running paces were slower than my intended race pace of 6:00 per mile, conditions have been particularly hot recently.

I have also experimented by running in my Vivobarefoot shoes and Vibram FiveFingers. With six weeks until the Clacton Half Marathon I feel confident that I can improve my speed endurance.

I accumulated 19 miles, and rather than ‘time on my feet’ I am happy that I am injury-free.