Topic: Running/Racing lessons learned...or my version of "Wear Sunscreen"...by BL
as the year closes and I reflect on the many things I've learned and think about the zillion things I've yet to learn, I'd thought I'd write 'em down so I can compare where I am to where I'll be in a few years...
take from it what you will
General Running Lessons that I've learned...
1-Run often-You will improve at racing, become healthier and happier as well as more resistant to injury. This must be accomplished while maintaining balance in your life. Prioritize running appropriately, be disciplined and be consistent.
2-Rest enough-Do not become a slave to hard training, racing or your log book. To improve, you must recover and that takes resting and replenishing both your physical and mental stores. Learn to listen to your body. Avoid over training.
These are the most important lessons, actually, based on a 'hard/easy' approach and adhering to many of Dr. Jack Daniel's (and others) principles. Running is fun and that should never, never be forgotten. We are lucky to be able to enjoy this simple act, whether it's for fun, competition through racing, improving health, weight loss or simply stress relief.
General Racing Lessons...
3-Training always leads to improvement--There are few sports where this is absolutely true, but it is true of running. Genetics sets the upper limit of achievement (your potential), but adaptation occurs when stress and rest are balanced appropriately and you will get better with training.
4-Train for endurance first, then for speed--Build your body to withstand the training stresses by running more total miles/minutes per week. This is the first essential part of base training. It builds resistance to injury by strengthening the entire body-skeleton, muscles and connective tissues. After a period of time, add in intensity (or quality) to really improve.
5-Build up to a longer run about once every week or so--This should be about 1/5-1/2 of your total weekly mileage and done once every 7-14 days. I seem to need some extra time to recover from this and 10 days works best for me. I also noticed quite a bit of improvement in my strength and endurance when I was first pushing up to the point of running ~90 minutes once on the weekend and ~60minutes once or twice during the week. Over distance running is critically important to racing success.
6-Learn your body--Learn what you like and what works best for you. Also, learn what doesn't work and use this information. I've kept a log book from day#1 and it's helped me improve and not make the same mistakes (too) often. Performing workouts you like and respond well to makes running much more enjoyable. We are all an 'experiment of one', trying to find out what works best-best for each of us, that is
7-Avoid injury and setbacks--I'm still working on this one... 
...but if you can do it, major gains can be had. In the past my personal failures have come from neglecting #2 and #7 above.
8-Become more fit overall--This includes not only endurance but also nutrition, strength, stretching, cross-training etc.
9-Use multi-pace training--This is the most important thing, IMO. Not every day or every week, but you should train at faster and slower paces than your goal race pace. Use a variety of paces and workouts to keep it challenging, interesting and fun.
10-Periodize--This is really a 'hard/easy' variant with peaking using the principles of specificity. Use training blocks to achieve specific goals and peak for your goal race. Base>Strength>Speed(sharpening/transition)>Peaking>Race
11-Believe in yourself--Confidence is key. Visualization is another useful tool. Do not underestimate the power of the mind. Enough said.
written with a tip of the hat and a bow to:
Lydiard, Cooper, Young, Costill, Pfitzinger, Glover, Higdon, Galloway, McMillian, Sheehan and of course Dr Daniels
Many thanks for all I've learned and I'm looking forward to all that I've yet to figure out...
dtoce