Year 2023 is finally over and here are some summary and lesson learned from past 365 days.
Total running distance: almost 1500km (few km short:))
Total elevation gain: 36000 meters
Total running time: 231 hours
Longest Run: 50km
Avg. distance per day: 7.7 km
Races completed this year
February: Alishan SuperRace 21km (trail run)
March: Xterra Asian Championships 21km (trail run)
April:
Shifen Trail Run 27km (trail run)
Explore Your BackYard, Toucheng, Taipei, 23km (trail run)
May: The North Face 100, Jiufen, New Taipei, 23km (trail run)
October: Eva Marathon, Taipei, 42km (road race)
November:
Translantau by UTMB, Hong Kong, 50km (trail run)
Formosa Trail Run, Puli, Taiwan, 40km (trail run)
December: Taipei International Marathon, Taipei, 42km (road race)
Total of 5 half trail marathons, 2 full road Marathons, 1 full trail marathon and 1 Ultra trail marathon.
Pretty busy year and lots of things I have learnt.
First and the most important thing how crucial the recovery is. I had learnt how to listen to my body and managed to figure out what helps (and what not) to recover quickly. Some races were 2 weeks apart and I had limited time..... Before my last Taipei Marathon I knew exactly what to do straight after and actually 2 days after I was fully recovered.
Few things that helping me:
prepare protein bars or snacks (to reload carbs) in your drop bag to have it straight away after the races. Reload glycogen stores as soon as possible.
Cold/Hot shower/bath after racing
gentle stretching for next few days (2nd I start using massage gun), use massage ball
Do not sit too much. I like to go for some walks same day (Depends what time race finished) or next day.
Use bike for recovery (some ppl suggesting swimming but I hate it:))
This is my to go list but everyone is different and you need to figure out what is the best for you.
Second thing I learnt is that such amount of races is not great for me.... I moved from one race to another with just recovery times between...no real training. However some of the races (like EVA Marathon) I tried to make as a long easy runs which helped to save some energy for important races (UTMB and Formosa). I found that accumulation of races did not improve my performance and I need to focus more on specific training.
For next year I am planning more focused approach, 2-3 races max with enough gap between to allow proper training (probably invest in good training plan).
Third thing I learnt is how fueling and hydration is important. Especially once you start going for long races above 21km... or longer than 4 hours. I start having my routine before race and have nutrition plan for whole race. I also learnt that eating more solid food at the beginning of ultra is better for me (start with bars, waffles etc.). During UTMB I did opposite and during last 10km my stomach shutdown and I could to get trough any solid food but by that time I ran out of all my gels.... coke and naak drinks from aid stations was my only rescue.
In summary it was great and challenging year. My plan for 2024 is to run much less races and focus on specific training. So far 36K in Kenting Xterra Race, end of March. This year planning mostly trail run as these are brining me the most joy!
