The 2024 year in review as a trail runner

The year started strong with an 8-week training block focused on 5k speed. After that, I planned a long training block (16 weeks) leading into April and May to prepare for the Innsbruck and Salzburg races. Training volume from January to March ramped up to 70km per week, with a few weeks in the 60s. Things were going great until I decided to add a unique 16km race in Zandvoort in March. I could not sit still and wait to race in May. This race starts and ends on the Formula 1 track and takes runners out to the beaches and dunes.

On race day, the weather was horrible, and I considered not doing it for a moment. Picture high winds, non-stop rain, and near-freezing temperatures. Despite the conditions, we dragged ourselves there, made the best of it, and I ran a great race, finishing 38th out of 3,000+ runners. However, two weeks prior, I had already felt a slight pain in my Achilles after a long run. I dialed back my running the following week to be safe, but it wasn’t enough. The slanted nature of the Formula 1 track was the nail in the coffin for my left Achilles tendon. It seems the damage was done during this race.

What followed was a tough summer. From the end of March to the end of August, I did minimal running. I worked with what felt like an amateur physical therapist who didn’t know how to properly treat my injury. Through my own research, I realized by June that I needed to progressively increase the load for calf raises and soleus calf raises to strengthen the Achilles. However, my physical therapist kept having me do balance exercises and body-weight calf raises without increasing the load, which, in hindsight, prolonged my recovery. This was especially frustrating considering that I hadn’t broken or ruptured the tendon.

During these months, I came to terms with having to cancel most of my planned races, including Innsbruck and Salzburg in May. I also had to downgrade my 55km race in the Lake District in September to the 22km version. The silver lining from this period is that I was able to incorporate cycling as a way to build an aerobic base. The Netherlands has a fantastic network of cycling paths all over the country. This makes it a cycling dream, minus the great views you would get in more mountainous countries. I would go for 2–3 hour rides weekly and explore some of the beautiful areas around Amsterdam, places I would have never visited otherwise.

Then in August, we headed to the Lake District in the UK to have some vacation and race. We had a fantastic week there, and I successfully participated in the 22km race without any issues. Leading up to it, I was worried about aggravating my Achilles, as the longest I had run beforehand was 16km. To mitigate the risk, I decided to tape my Achilles the night before the race.

The race itself went great. I placed 34th in the men’s standings and 37th overall — an excellent result considering the year I’d had. During the race, I couldn’t push too hard or run at top speed, keeping my effort in Zone 2 and focusing on pushing hard on the uphills. I had prepared for hills with power hiking on a treadmill twice a week, and that strategy paid off.

I was also able to do some incredible trail running on the Isle of Skye and near Fort William, in Scotland. I had two routes that I will remember for a long time. These training sessions have helped me get back to doing more volume and running injury-free.

I feel strong again. The months of dedicated calf exercises, cycling, elliptical workouts, and general strengthening have set me up well for 2025. One cool observation: my top-end speed has improved significantly. During a recent 800m repeat workout, I felt stronger and faster than ever before. My strides and overall running strength were noticeably better.

I’m curious to hear about your 2024 sports goals. Leave a comment!