2017 Review

Wow, that was a fast year! It seems like it just started a couple of months ago. I wish time would slow down. Guess it's a good reason to make the most of the time we do have.

Rambling aside, here were my workout-related numbers from 2017.

RUNNING
Runs: 154
Miles: 838
Hours: 118.7
Miles/Run: 5.44
Avg. Pace/Mi: 8:30
Long Run: 14 mi.
Highest Mileage Month: 105.8 (Sept)
Highest Mileage Week: 31.4
Races: 5 (four 10k, one Half Marathon)
Tot. Elev. Gain: 24,155'
Elev. Gain/Mi: 28.8'

CYCLING
(outdoor)
Rides: 29
Miles: 783
Hours: 49.0
Miles/Ride: 27.0
Avg MPH: 16.0
Long Ride: 57 mi.
Highest Mileage Month: 196 (Jul)
Highest Mileage Week: 73.8
Tot. Elev. Gain: 18,365'
Elev. Gain/Mi: 23.5'
Most Elev. Gain/1 Ride: 1672' (57 mi)
(indoor)
Rides: 30
Miles: 400
Hours: 25.6
Miles/Ride: 13.3
Avg. MPH: 15.6

SWIMMING
Swims: 15
Yards: 26,000
Min/100yd: 2.25
Long Swim: 2750 yds

So many numbers. That even makes MY eyes glaze over. The best part of 2017's training is the fact that I wasn't sidelined for more than a couple of days at a time. I had a few aggravating niggles, but never a major injury. My left knee continues to taunt me, but I've been able to train through it. I've also had some hip soreness, but nothing major.

2017 was a rebuilding year for me. I'm hoping 2018 will be the beginning of a testing year. That said, it will be done with caution and preservation in mind. My goal is to continue cross-training (whether or not that translates to a triathlon), along with consistent strength training (which I slacked off on toward the end of 2017).

My main "A" race this year will be the Windermere Half Marathon, on May 20th, with my "almost A" race being the Spokane Half Marathon, in October. I'll run several other races throughout the year, including a return to Bloomsday, on May 6th (22 years after I ran it for the first time).

Onward!

Looking Back/Looking Ahead, or What The Heck Happened to 2013?

Well, it's hard to believe how quickly 2013 flew by. I guess it's time for the obligatory "year-in-review" and "what's ahead" post.

So...here we go!

First, I'll post last year's numbers. While some fitness-related numbers were satisfactory, my endurance numbers were sad.

• Running Miles: 400
• Races: 2 (both 10k's)
• Walking/Hiking Miles: 255
• Cycling Miles (outdoors): 268
• Cycling Miles (trainer): 141
• Pushups (as part of a Facebook challenge): 20,700 (PR)
• Bench Press max: 220 lbs (PR)

I track several other exercise numbers, but I won't bore you (or myself) with them.

So, what happened to the "Resurrected Runner" in 2013? He once again fell victim to his fragile body and unwise training. The end of 2012 and start of 2013 looked promising. I was once again putting in 30-mile weeks. I ran within 4 seconds of my 5k PR in December of 2012. Encouraged by that, I made the mistake of hitting the track in February of 2013 for a far more intense speed workout than I had business doing. I managed to strain a hamstring during a couple of all-out 200m repeats. Instead of backing off, I continued to train on it and, in fact, raced a 10k. Shortly after that, the hamstring forced me to shut down all running. I was in the process of selling my house and moving my family across the state, so I suppose the timing was okay (although the timing for getting injured is never truly "okay".)

I ran a few times during the summer, with some hamstring discomfort. I refocused my efforts in September and October, eclipsing 20 miles in 3 straight weeks, but after an ill-advised 8-mile run that had my hamstring in painful, tight spasms, the writing was on the wall.

I switched to cycling in the late summer/early fall, but failed to ride nearly as much as I should have (I hope to join a local cycling club in 2014).

Weight training became my focus a few times, but as always, pushing too hard/too soon led to a few pulls of lower back muscles. Currently, I'm working on a modified weight training program that will hopefully spare my injury-prone body parts. Translation: I'm doing pinky curls.

So, as of today, I'm a good 15-18 lbs. above what I consider my "race weight." I'm not alarmed at this point, since I'm confident that I can shed that within a couple of focused months of training. Assuming I can put together a couple of focused months of training.

What will that training look like in 2014? I'm still not entirely sure.

Here are my goals (which I'm honestly figuring out as I type this):

• Reach 10,000 career running miles (currently 208 shy)
• Cycle at least 1,000 miles (outdoors)
• Complete first "century" bike ride
• 25,000 pushups (again, a Facebook group challenge)
• Walk/hike 500 miles (not all at once)
• Bench Press PR

These are relatively humble goals. I hesitate to get too ambitious at this point. You'll notice I didn't really list a running mileage goal, other than to hit a milestone for lifetime mileage. I'll plan on testing the waters a few times and take what I can get. Although I've considered "retiring" as a runner this year, my wife reminds me that running is in my blood (having run competitively, on and off, since 1979). I'm sure I'll be back. However, as I get closer to age 50, my focus is shifting more toward being consistent and healthy rather than seeing just how much and/or how fast I can run. The starting and stopping of my training has become very frustrating. If I can even become a consistent recreational runner (I won't say the "j" word), I'll take it.

Many of my online running friends have been very successful in their training and racing in 2013, which still inspires me. Keep on keeping on, my friends, and much success to all of you in 2014!

What's Ahead For 2013

With 2012 having flown by (didn't it just start?), I'm eagerly looking forward to what 2013 will bring, especially with regards to running and endurance activities.

But before outlining my plans and expectations, here are the raw numbers from 2012:

Miles Run: 621
Runs: 163
Average Miles/Run: 3.8
Biggest Week: 30.6 miles (Nov.)
Biggest Month: 113.1 miles (Nov.)
Longest run: 10 miles
Races: 10 (all 5k's except for a 2-mile fun run with my daughter. See my previous entry.)
Best Race: Christmas Rush 5k - 21:19 (Dec.)

Bike Rides (outdoor): 2
Bike Miles (outdoor): 40.2
Bike Rides (trainer): 8
Bike Miles (trainer): 66.9

Walks: 66
Miles walked: 190

I also put in about 50 hours of weight training, including bodyweight exercises:

pushups: 8050 (max of 50, 1005 in 1 week)
pullups: 3056 (max of 13, 305 in 1 week)
situps: 6404 (max of 85, 735 in 1 week)
dips: 4085 (max of 33, 432 in 1 week)
squats: 4446 (max of 74, 340 in 1 week)

It certainly wasn't an impressive year when it comes to mileage. Still recovering from injury, I didn't start running regularly until May, and even then it wasn't much. I began slowly increasing the mileage in September, when I kicked off a 77-day running streak. In fact, about 61% of my year's running mileage was recorded in the last 1/3 of the year. Consequently, I did manage to knock nearly two minutes off my 5k time from January to December. Higher volume...if the body can handle it...works.

I won't lie. I'm still "injured." My heel and Achilles still ache somewhat regularly. I push it too hard sometimes, being eager to rebuild both my mileage and speed. Then there's my left hip, which is tight and sore more often than not. And, lest I forget, I fight a bit of plantar fasciitis in my right foot from time to time.

But…none of these ailments has been enough to sideline me again. I'm learning to back off on the mileage and intensity and attend to them (ice, stretching, massage) when needed.

So, since 2011 was pretty much a wash, I declare 2012 as my official Comeback Year. And, for the most part, I'm happy with how it went.

As for 2013, it'll be more of the same, to a certain extent, with a couple of exceptions. I've committed to doing the Seattle to Portland (STP) bike ride in July. It's a one or two day (rider's choice), 204-mile bike ride. I'll be training for that the first half of the year, which means, unfortunately, that I won't be able to focus entirely on running. I know, I know…the cross-training will do me good.

I do, however, have some running plans. Having raced several 5k's in 2012, and having finished with a time only 4 seconds shy of my PR, I'd like to continue working on shorter races and honing my speed. I will step up and run some 10k's as well, but I'd like to get that (soft) 5k PR taken care of. I'd also like to see if I can work on getting my mile time down. I don't know whether or not I'll actually enter a mile race, but I will start incorporating some speedwork on the track and run some mile time trials. All this, of course, with the approval of my right heel (and the rest of my fickle body.) If all goes well, I may even consider a half marathon toward the end of the year.

I don't have any concrete mileage goals, since I'm basing my volume on what my heel will allow. I would like to hit the modest goal of 1000 miles each of running and cycling in 2013, if not more. And, barring setbacks, I should hit 10,000 lifetime running miles sometime next summer.

In other running news, I was accepted, for the 4th consecutive year, back into the Brooks ID program. It's a privilege I really appreciate. I swear by their shoes and gear and will proudly wear them again throughout 2013.

I did write a few articles for a couple of local running magazines (Northwest Runner and Outdoors NW), which was enjoyable. I was able to incorporate some illustrations…which is how I make my living…into the articles. Perhaps I'll continue to do some freelance writing in 2013.

I also released my third collection of running-related parody songs in 2012. If you're interested, see the column just to the right of the top blog entry. For the many of you who have purchased them, thank you VERY much! I hope they make you pee your shorts at least once during a run.

When I started this blog back in 2009, I titled it Resurrected Runner for the simple fact that I've quit…and re-started...running many times over the past 30 years due to a variety of injuries. I had no idea that I had yet to suffer my worst injury yet (the only one for which I went through two physical therapists.) Fortuitously named, yes, but I honestly don't plan on my running resurrections being an ongoing thing. The New Oxford American Dictionary defines the word "resurrect" as "to restore to life; revive the practice, use or memory of something; bring new vigor." It does NOT imply that I'm anything special. I know I'm not. Stubborn and obsessed…okay, I'll vouch for that. Even motivated and determined, to be nicer. Truth is, I'm just a middle-aged, not very talented runner who refuses to give up. Who knows, maybe I should. I have no idea what the long-term effects of my running-related injuries will be. But for now, I'll continue to be stubborn…although hopefully increasingly wiser…and forge ahead. Maybe even a doofus like me can show others in similar circumstances that, yes, giving up is an option, but it doesn't HAVE to be the only choice. Nearly any setback can be overcome. Personally, I think giving up sucks.

Thanks for playing along at home. I appreciate your comments and encouragement, as always. Here's hoping you have an injury-free, success-filled running year in 2013. Run happy!

A Look Back, A Look Ahead

A LOOK BACK

As far as running goes, 2011 was a struggle for me. A good part of the year involved no running at all. Even when I was able to begin some short runs, I'd bump against the wall frequently, still experiencing residual pain from my heel/Achilles injury, along with some "new" injuries (i.e. old injuries coming back for a visit), like my knee. Rehabbing from my injury has been an amazingly long-term process. It's hard to believe it started in the middle of 2010 — a year and a half ago!

At the beginning of 2011, I posted that the year was going to be about balance. Did I achieve that goal? Partially. I always struggle with not going all-in when I have a desire to improve on something. Keeping many balls in the air is a challenge for me. Even though I was only running 3 times per week later in the year, that became my focus. Consequently, my strength training took a back seat. I even lost my desire to hit the pool, and my training on the bike trainer lacked passion (although...can ANYONE be passionate about riding on the trainer?)

Here's a look at the numbers:

MILES
Running - 247
Cycling - 130
Bike Trainer - 145
Swimming - 14 (23,900 yds)
Walking - 102
Schwinn Airdyne - 336

Total cardio hours - 119

Races run - 4 (3 with daughter, 1 solo 5k)

STRENGTH TRAINING
Pushups - 3768 (max:  53)
Pullups - 4500 (max: 18)
Situps - 4022 (max: 40)
Dips - 3227 (max: 38)

Deadlift lbs. - 187,273 (max: 313 lbs.)
Bench Press lbs. - 193,479 (max: 205 lbs.)

I did manage to reach the goal of achieving 6-pack abs early in the year, but as you can see, my mileage was pretty paltry. My weight also fluctuated a lot. I dieted down to 145 lbs. during the abs project. Then, hit the weights (and food) hard and bulked up to 173 within a matter of weeks. As the running returned, the weight started dropping off and I ended the year at about 160 lbs.

A LOOK AHEAD

I was fortunate enough (and surprised) to be invited back as a Brooks I.D. member in 2012. This will be my third year with them. I'll be shamelessly displaying their running gear at the many races I plan on running this year.

Races, you ask? Yes, even with my limited ability to train, I do have a fairly modest goal in mind. I'd like to break my 5k PR. Since I never ran a road 5k at my peak as a runner (in high school), my PR is rather soft (21:15). If I can manage to build enough of a base and — most importantly for a 5k — speed...then I'll take a shot at it. I'll have to average better than 6:51 per mile in order to do so. Even if I can do no more running than my current 3 runs per week, I should be able to achieve this, assuming I can keep the injuries at bay. As 2010 and 2011 showed, that's a BIG if. I'll be basing my training on a modified FIRST program.

The cross-training on the bike and in the pool will continue, as will the weight training. I plan on resuming my weekly swim very soon. I still plan on participating in a sprint triathlon sometime this year. 

I hesitate to set any numerical goals for 2012, as this injury menace just won't completely go away. Like I mentioned above, I'd like to break my 5k PR. I'd also like to run at least one 5k race per month. 

Even though I currently can't run at the same level as many of my running colleagues, you all inspire me. I wish you all a very successful and happy new year. May you run effortlessly and joyfully.

(Wow, that really sounded cheesy. Did I just write that?)

End-Of-Year Numbers Geekery

You may know I'm kind of a numbers geek. I keep track of nearly every aspect of every run, ride and exercise I do...not just for OC reasons, but because they usually teach me things about myself and what my body can and can't handle... although there may be an OC component as well (the other night, I was distraught because I couldn't find my detailed cycling records from 1999...a big cycling year for me. I survived, obviously).

So, to make your eyes glaze over, here are this year's numbers:

RUNS: 167
MILES: 1073.2 (PR)
AVG MI/RUN: 6.43 (PR)
MINUTES RUN: 9171.2
RUNS OVER 10 MI: 28
RACES: 8
RACE MILES: 87.2
JAN-JUNE MI: 852.4 (PR)
JUL-DEC MI: 220.8 (stinking injury!)
HIGH MONTH: 206.4 (April, PR)
HIGH WEEK: 52.3 (April, PR)

OUTDOOR BIKE RIDES: 5
OUTDOOR BIKE MILES: 78.7
OUTDOOR BIKE MINUTES: 351.8
BIKE TRAINER MINUTES: 235
AIRDYNE MINUTES: 244.1
SWIM MINUTES: 26.7
HIKE/WALK MINUTES: 351.9

PUSHUPS: 5111
MAX PUSHUPS: 52 (PR)
PULLUPS: 2213
MAX PULLUPS: 17 (missed goal of 20!)
SITUPS: 5123
MAX SITUPS: 70 (PR)
DIPS: 2968
MAX DIPS: 35 (PR)

BENCH PRESS VOLUME: 35,132 lbs.
BENCH PRESS HIGH: 188 lbs.
DEADLIFT VOLUME: 60,184 lbs.
DEADLIFT HIGH: 265 lbs.

LOWEST RESTING HEART RATE: 39 (Feb)

Oh, almost forgot:
FIRST MARATHON: MAY 15th

Okay, I think that's enough. There's plenty more minutiae in my spreadsheet, but this should suffice.

Tune in tomorrow to find out my "Word for 2011!"

Have a safe and Happy New Year's Eve, folks! Bring on 2011!