Thursday, December 17, 2015

2015: Highlights from my Year in Running

2015 was a very good year for me running-wise. I set four PRs and five second fastest PRs. I also finished in the top three of my age group six times. I accomplished all of this over a span of 12 races:
DistanceDateEventPaceAge Place
Time
All Time Dist.
1/2 Mara.11/28/15Schaumburg Half Marathon6:28 /Mi11:24:332nd Fastest
10k11/22/15Lincolnwood Turkey Trot6:17 /Mi339:062nd Fastest
15k11/8/15Hot Chocolate 15K6:24 /Mi359:45PR
Marathon10/11/15Chicago Marathon7:10 /Mi1113:08:062nd Fastest
4 Mile7/4/15Elmhurst 4 On The Fourth5:59 /Mi523:57PR
1 Mile6/12/15Grim Mile5:13 /Mi15:13PR
5k6/7/15Roselle Run for the Roses5:54 /Mi518:204th Fastest
1/2 Mara.5/2/15500 Festival Mini-Marathon6:33 /Mi81:25:523rd Fastest
5k4/26/15Ravenswood Run5:50 /Mi318:10PR
8k3/29/15Shamrock Shuffle6:16 /Mi1431:182nd Fastest
1/2 Mara.1/24/15F^3 Lake Half Marathon7:01 /Mi71:32:0814th Fastest
5 Mile1/10/15S-No-W Fun Run6:49 /Mi334:062nd Fastest

The secret(s) to my success
I had been plateauing with my race times over the last few years. I figured that since running is an athletic endeavor, I needed to think and act more like an athlete to get better at it. So I started strength training about two years ago, and with that I got curious with why chin-ups were so difficult for me. I realized that not only did I lack upper body strength to do lots of chin-ups, but I was also pulling up too much weight (i.e. I was too heavy). I knew that weight correlated to race times according to most articles on the topics I've read. So in order to get more do more chin-ups as well as get fitter for running, I picked up a copy of Racing Weight. Using the simple tips in that book, I shed around ten pounds which I was carrying around for no particular reason - but was definitely slowing me down. I've also been running injury-free for about 18 months in a row. I only do a couple of moderately hard workouts per week, preferring to save the base mileage streak rather than risking injury. Having a base mileage that extends back several months is a nice thing to be able to draw on when things get tough during a run. The funny thing is that I am confident if I can maintain my base mileage and perhaps shed three to five more pounds - I will be even faster next year.

So there you have it, I can run faster because I got fitter. I got fitter by eating better and keeping a nice training base. As Kim said in this post, "When I weigh less, I run faster." I could probably make a list of five other things that have also helped with my running, but these two items top the list.

Highlights
Without further ado, here are my top five running highlights of 2015: 

5) Shamrock Shuffle 8k:  Way back in March I had very little idea of how my winter training would translate into race speed for the Shamrock Shuffle. Therefore, I decided to start the race fairly conservatively and then see what I had near the end. After running three decent miles, I was able to turn on the afterburners, and to my surprise, my last two miles were at 5k PR pace. I calculated later that I had passed a total of 106 runners over the last 11 minutes and was passed by none. Although I did not PR the race, those last 11 minutes got me stoked that 2015 was perhaps going to be a special year.
Shufflin' near the finish 
4) Elmhurst 4 on the 4th: Since I had a few races under my belt before this 4th of July race, I was able to plug that information into some race conversion tables and determine that I should be able to run a sub-24 minute four miler. It was daunting to think of running four sub-6:00 miles in a row - especially since I'd never done that in my life. However, I trusted my fitness and came in just under 24 minutes thanks to a wicked fast last quarter mile straight uphill. Instant PR!
Going for four under six a piece
3) Hot Chocolate 15k: After three years in a row of 1:02:xx finishes at the HC 15k, I really wanted to see if a change in strategy (i.e. even-pacing) could help me achieve a sub 60 minute finish. Yup it did, and I went kinda nuts with the fist pump when I realized I had my 59:xx.
About to go sub-60!!
2) Schaumburg Half Marathon: The second best race I've had in the last four years. It was a picture perfect day running through sublimely quiet woods. I not only won my age group (out of 86), but I also finished ahead of the second place runner by 2.5 minutes. This race was the icing on the cake of a fun year.

The serenity of Busse Woods
1) Ravenswood Run 5k The best race I've had in at least four years. Just when I thought that perhaps my fastest days were behind me, I beat my five year old PR. As I kicked up Wilson Avenue, it was a fantastic feeling to see that the time on the finish line clock was well within my PR. It was a CARA race and I got to stand on the Fleet Feet podium for the first time. After this race I realized that perhaps my fastest days were still ahead of me.
Podium at a CARA race!
Well, there you have it, the best this year in running gave me. Here's hoping that 2016 is even better!

Stay tuned for my upcoming post: "My 2015 Running Low-lights"!

19 comments:

  1. I agree, the Schaumburg half was for me too, the icing on the cake of a great running year! I'm excited to see what's to come for you. Isn't great what a difference strength training can make?

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    1. Thanks Wendy! Yes, Schaumburg was pretty awesome. I'm also excited to see what's to come for you next year as well! Yes, strength training helps me stay healthy and gives me that extra bit of strength for when things get tough in a race.

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  2. WOW! You had an AMAZING year!!! HUGE CONGRATULATIONS!!!!

    I'd never heard of the Racing Weight book - I will have to grab myself a copy. A few years ago, I lost 20 pounds and it was an enormous help in improving my race times! Kim and I once joked that the best speedwork was weight loss. =) I am also with you on the strength work. Erin from Loop Looks will definitely vouch as to how much strength training can help, too.

    Looking forward to reading about your low-lights!

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    1. Thanks Emily! Ha, I like Kim and your speedwork tip! It is so true. Yes, since I've discovered strength training I've been consistently healthier and able to stay out of injury-jail (knock on wood)!

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  3. Great job on your races this year! We also have a copy of Racing Weight and love it! I need to drop some pounds too. Even though we are completely different shapes and sized and our racing goals are very different, the idea is the same! Great job!

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    1. Thanks Amanda! Yes, the book really helped change my perspective on weight loss for athletes. It's not about eating less it's about fueling correctly. We may have different shapes/goals but we are both athletes, so we have that in common!

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  4. You have had a magnificent year! I second the motion on weighing less and running faster. Now I just need to do it. I adore all your analyses. It's been fun hanging out here this year and I can't wait to see what 2016 brings.

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    1. Thanks Marcia. It is certainly not easy to lose weight but it was much easier for me the closer it got to the marathon in October. However, I was aware that I needed to lose weight without letting performance suffer. Thanks again!

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  5. Congrats on an amazing year of running! It's been cool to watch you get fitter and faster. I definitely think I run faster when I'm lighter and in better shape. I've been struggling with that lately since having a baby. I know my speed will come back once I get rid of the baby weight and start training more consistently.

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    1. Thanks Sara! Who knew that proper fueling would help me at running (besides you)?! I'm sure you'll get back into shape eventually, but the main thing is that you've got Allie now which trumps everything else! :)

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  6. What a fantastic year! All those PRs are impressive! I am especially excited to hear you think you aren't at your ideal racing weight and have a bit more faster speeds in you! Woo hoo!

    I read part of that book. Am I recalling right that they said to be at racing weight for weight, and to have a training weight, too? I really can't remember.

    Wow! You were that much ahead of the 2nd place guy at Schaumburg?! NICE!

    Thanks for the shout out! Strength and less weight are the keys to my success too! I hope I can keep it going in 2016!q

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    1. Thanks! Currently I think I am about 7 to 9 lbs. over my "ideal" racing weight per the book. It might be difficult to get to and maintain my "ideal" weight so I would be happy with a 3 to 5 lb. loss and not stress too much about being dead-on. Yeah, I think the training weight starts at about 6% over your target racing weight (if I remember correctly). After training starts, athletes should gradually shed pounds and then hit their target weight to coincide with their goal race, which should not be super difficult for an event like the marathon when runners hit their highest mileage in the last few weeks before the event. Then after the event, the plan allows for a 6% weight gain during the recovery weeks. Yes, here's hoping we both can continue on getting stronger/fitter and also with our running PR ways!

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  7. Congrats on another great year and breaking the plateau. I should read the racing weight book- as I feel I've also been in a plateau and could stand to lose 10lbs which should make me faster.

    I'm still in awe over your Schaumburg half AG win! Way to close out the year!! Hope you decide to run Carmel with us :)

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    1. Thanks! The book was a good read and provided me information on basic nutrition that I did not know beforehand. For example, people who eat whole milk yogurt and nuts and drink whole milk instead of skim are leaner than people that don't. Basically, don't cut calories, but fuel better. Also, he allows for two beers per day, so his plan is not draconian! Thanks! I am about 80% ready to enter my credit card info at the Carmel Marthon registration site! :)

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  8. LOVE LOVE LOVE the #3 pic. You look so happy and strong! Great year, Pete!!

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    1. Thanks Michelle! I was pretty happy. Those are the moments when all of the training pays off. :)

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  9. What a great year it has been for you!! I am so curious about that book, Racing Weight. I have about 15 pounds I could definitely lose.

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    1. Thanks Zenaida! I knew so little about nutrition for athletes before I read the book!

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  10. Man, I knew you had a great year because I've been following along, but to see it all summarized here -- dude, you had a rockin' year!! Hard work, consistency, and smart choices every single day pays off. Fistbump!

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