January-February 2007

President’s Column – January-February 2007 The New Year is traditionally a time to reflect on the successes and shortfalls of the past year and make plans for the next year.  For runners this typically means looking back on the training and racing results of the past year to recall what went well, what was fun or rewarding and what could have gone better… then, pull out the calendar for the next year and make plans for races to run and adventures to have.  All too often, those plans are a repetition of last year’s plan… but that does not have to be the case. You can resolve to try some new things in 2007.  Follow through on those resolutions and you will have new experiences, get to know new people and learn some new things about yourself.  Following are some resolutions you might consider… most should be easy for all runners to turn into reality, a few will require a real commitment. Resolutions for a New Year… Resolution 1:  Try a race at a new distance.  This year, run at least one race at a distance you’ve never done before or haven’t run in many years.  If you normally focus on running a couple marathons each year, drop down and do a 5K or a road mile.  You’ll really suffer but it will be over fast.  And you just might find some speed you didn’t know you had.  If 5Ks are your normal fare, try a longer race.  This area has some well-run and challenging races in the 15K to half marathon range. Resolution 2:  Volunteer at a race or two.  Volunteers make it possible for us to have safe and affordable races to run.  So, this year, resolve to give back by volunteering.  Pick out a major race and volunteer to work a water station… you’ll have a great time; you’ll meet new people and you will get wet.  For a different experience, volunteer for a small race where your individual effort will make a big difference. Resolution 3:  Run on a team.  There’s nothing like shared effort to bring individuals together.  Most marathons include a relay team division.  If you can complete a run of 6 miles, you can run a leg of a marathon relay.  Prefer running on trails?  The spring schedule includes a trail relay.  Your club will have teams in some of the area relay events.  Watch this newsletter and the web site for announcements. Resolution 4:  Travel to a race.  Running a race far from home can be a grand adventure.  Pick a race and recruit some mates to go with you.  Spend the drive there getting to know each other better.  Enjoy the run, including that surprise hill lurking around the blind curve (or is that at the Sauerkraut 20K).  Then share your experiences and plans for the next trip on the drive home.  The Boilermaker 15K in July is a very popular road trip for Rochester runners.  Let a board member know if you would be interested in a possible GRTC bus trip to the Boilermaker. Resolution 5:  Try a race on a different surface.  Instead of a pure diet of flat road events, pick out a trail race or cross country race to try.  You don’t need to buy trail shoes; all of the local races can be run in road trainers.  If you just want to complete the race, just show up on race day.  If you want to be a little more competitive, do a few training runs on similar terrain before race day.  Or, go for a real change and try a track event.  There’s a track mile in the Rochester Runner of the Year schedule.  The mile is the quintessential track race… four laps that connects you to the legends of our sport, Bannister, Ryun, Liquori, Walker, Coe, Ovett, Scott and many more. Resolution 6:  Lose those extra pounds.  Many runners, even runners who do lots of miles, are heavier than optimal for good health and fast times.  Check your Body Mass Index.  [Google for “BMI” and you’ll find links to easy-to-use calculators.] Is your BMI over 25?  Then, like me, you are “overweight” and would be healthier if you lost the extra pounds.  You will also run faster; an old “rule of thumb” is that a 10% weight loss will let you run about 10% faster.  Too bad it’s so hard to lose weight and keep it off. Resolution 7:  Pick a target race and train for it.  This one also requires a real commitment.  Select a race 4 to 6 months away that really matters to you.  Put together a training plan to prepare you for that race.  You can find training plans for almost any race distance or type in books or on the Internet.  You will make big improvements by following one of these generic plans.  Still, they are no substitute for having an experienced coach develop an individualized plan and oversee your progress.  In either case, the essential and hard thing is your follow through on the plan.  Running the workouts week after week, ensuring your easy days allow adequate recovery from your hard days, avoiding injury and arriving at race day sharp and eager to race. Thanks and good luck with your resolutions, Tom Perry January 2007