2015 in three words: dirty, educational, and rejuvenating. It wasn’t all fun, but in the end it rekindled my love for running, taught me some tough lessons, and helped me make some amazing friends! I transitioned to running all my individual races on trails (well, except for the denim mile) and got down and dirty and loved it! I finally put together a strength routine and hit it regularly. I distance and time PR’ed throughout the year. Finally, I made the right call and DNSed my A race, but emerged stronger and ready to hit 2016 hard.
While you’re still reading, you should check these out:
My favorite media from 2015-ish
The Ultra Mindset
Clove’s badwater report
Brians Gobi report
Desert Solitaire
Becoming Frozen
Strength training!
Look mom, I’m famous! http://ultrarunnerpodcast.com/katy-gifford-and-david-li-pre-lake-sonoma-interviews/
Some of my favorite moments
Xmas relays = 4 x Arnold
me & Justin = #rainbros
Pacing Mark @ NF50
Crewing Mer's first 100 miler
Robin & James pre wedding 4 peaks run
Waldo 100K being paced/dragged by Levi
Distance PR @ Brazen Dirty Dozen 12 hour (What did I say, Shannon??)
Planet Express Van @ Lake Tahoe Relay
Denim mile, bub!
Pacing Mer @ Miwok 100K
Trails @ Lake Sonoma 50 Mile
Chuckanut 50K with Samir and the Alaska Gang
Lake Chabot 30K with Gio
Setting the men's CR @ China Camp (and being schooled by Michelle Meyer)
The usual rainbow tunnel pic?
Expressing my love for trail butter
By the numbers
3 lessons I learned:
- Sustainability is key
At first glance, I went off the deep end this year and focussed on longer distance and volume. In general, though, I felt stronger and happier than in marathon training. With hard road training, I always felt like I was skirting the knife’s edge between “injured” and “pushing hard.” This year, I fine tuned my healthy blend of strength training, hill work, long runs, and speed to a point where I can be challenging myself without hurting myself. I also finally paid the piper and fixed my gait and biodynamics issues, even if it cost me a DNS at Rio Del Lago. Small price to pay for hopefully years of running to come!
As I dive off the ultra deep end, paradoxically I feel like more of a generalist. With strength, endurance, and speed comes a feeling of being an athlete, not “just” a runner. Eventually I hope to take Sage Canaday’s motto to heart: “Any speed, any distance.” (But I’m focussed on getting a buckle first!)
- Know thyself
Figure out what makes you tick as a runner. In the long run, little preferences and idiosyncrasies add up. Once I can get in tune with my body, I can figure out how to race better and enjoy myself more.
Here are my lessons from 2015:
5 days running, 1 day strength, 1 day rest. Add in regular core. Repeat.
Don’t forget to keep up the intensity when tapering.
Figure out how to distinguish between good pain and bad pain. If it’s bad pain, STOP. Whatever you’re running is likely not worth it. Unless it’s States.
Short, quick steps downhill are key. Focus on cadence, not stride length.
Handhelds may be less mechanically efficient, but really help to up my fluid intake when coupled with my ADD tendencies
Man cannot live on Tailwind alone. Or at least I can’t.
Fat and protein every 6 hours during a race go a long, long way.
If I’m hurting, I need do something to get out of the rut. Running faster for a bit can boost my energy and break a negative mental cycle. Get angry if you have to!
Take time to reflect on your values and motivations before a race. Write them down and take them with you. Pull them out and read them when you’re feeling down. (Instant pacer!)
I can take 6-7 miles to really warm up. Pushing it before then can have...adverse effects.
I tend to save too much for the sprint at the end. Start pushing a little harder about 10-20 miles out.
- But it’s not all about you.
Some of my favorite memories this year aren’t from racing: they’re from helping other people race. Pacing or crewing someone is a fantastic way to help friends out (and to make new ones!)
Seeing other people push through the pain is super inspiring and a great way to get fired up about racing. I’ve had so many great conversations huddled at an aid station or staring intently at my feet on the trail I can’t possibly remember them all. Love you guys!
Here are some of my favorite memories from pacing this year
Ethan@MUC 50 miler: A sprint to the end so fast that “hooah” was the only response to me
Meredith@Miwok 100K: Gold skirt + fast finish. ‘Nuf said.
Kristin & Matt @ Headlands 100 miler: Toss up between a 2 AM beer while pacing or an impromptu trail dance party coming up Marincello
Mark@ NF50 miler: Sprinting down the Rodeo Valley trail after a long uphill
What I did right:
50K, 12 hour, 100K PRs
Smart DNS
Fixed biodynamic issues
Regular strength work
What I could do better:
More specific training
Faster trail work
Less racing, more spacing
Goals for 2016:
Qualify for states
Run a 100 miler
Come to the trails! It's great out here!
David
