More New Year’s lessons and resolutions

What did you learn in 2013 that you want to apply to your training in 2014?

Focus more on speed (in relative terms) for improvement in the marathon

What was a great moment that you will remember about 2013?

Coming back from injury and winning Canadian 10km, 63:11 at Niagara Half and 6th at Fukuoka marathon.

What goals do you have for 2014?

I’d like to PB in the marathon.

Two resolutions: one running resolution and a non-running one?

I still want to only focus on a few key races but in general run more races. And less Candy Crush.

What did you learn in 2013 that you want to apply to your training in 2014?

I learned to relax and look at my training plan as a whole. A single workout or run won’t make or break a training cycle. I had a lot of really great training weeks where I was able to hit 100 or more miles and still hit up the pool for some intervals and get out on the bike a little bit. Replacing a five-miler with a more social way to cross train helped keep me sane in 2013.

What was a great moment that you will remember about 2013?

Of course STWM tops the list, that’s a given, but winning Around the Bay and the [national] 10K championships were both big moments for me. Walking along the course at the World Championships wasn’t a “great moment” but it’s definitely one that influenced my season and who I am as a runner.

What goals do you have for 2014?

To run a fast 10,000m on the track.

Two resolutions: one running resolution and a non-running one?

What did you learn in 2013 that you want to apply to your training in 2014?

I learned, through reading about and seeing the emergence and resurgence of speed in ultrarunning, that speed will be necessary to compete in the sharp end of the growing ultra scene. I will focus on speed in building my training schedule for 2014.

What was a great moment that you will remember about 2013?

A great moment in 2013 that I will remember is the final descent of the Fat Dog 100 ultramarathon. It was painfully gruelling and the sun had just set. I was leading the race and hours ahead of course record pace. I thought I was well ahead of the fellow in second only to look back at the bottom of the descent and see his headlamp charging downhill maybe 100m behind. It scared me straight and I ran the final 2.5K or so around Lightning Lake under nine minutes, most definitely the speed of not wanting to give it all up after leading for nearly 115K.

What goals do you have for 2014?

To learn how to run. And by that I mean develop a good running form and technique in addition to exploring paces near the three-minute-flat range.

Two resolutions: one running resolution and a non-running one?