Monday, December 31, 2012

2012 Running and Racing Review

Goals accomplished for 2012:
I set a goal to lift weights 2 - 3 times per week for 2012.  In 2011 (year of the back surgery) I only completed 17 weight workouts (15 hrs, 28 min) so improving wasn't too difficult.  In 2012, I completed 57 weight workouts (47 hrs, 43 min) which isn't anywhere close to 2 per week but a good improvement.  So went from 0.3 weight workouts to 1.1 per week in 2012.

The issue I have with my right foot turning in has greatly improved.  After starting the year off injured in January things got much better once I started seeing Dr. Curt.

I wanted to do more speed work this year and fell short until the last couple months.

I set a goal to take 2 - 3 short breaks with 3 - 4 consecutive days of no running.  I overachieved in this area although most of these were post race and would like to see myself take a running break at other times as well.

1/12 - 1/21 - 9 days (foot injury)
4/21 - 4/24 - 3 days (Free State 100K recovery)
5/19 - 5/25 - 5 days (Berryman 50 recovery)
6/2 - 6/5 - 3 days (Kettle Moraine 100K recovery)
7/24 - 7/28 - 4 days (Burning River - burnout on training/taper)
7/29 - 8/2 - 4 days (Burning River recovery)
10/20 - 10/25 - 5 days (Back Yard Ultra recovery)
10/30 - 11/3 - 4 days (took a break while out of town at meeting)

Failed miserably at doing more biking as cross training.  I don't think I will make this a goal in 2013 and see if it just happens.

I had a 11 day streak during the 12 Days of Christmas challenge where I ran every day and it went quite well until I felt sick and it was so cold outside on the last day. I do hope to try to get a few miles almost every day even if it is just 2 miles with a dog.

Total Miles:
2012 - 2683
2011 - 2460
2010 - 2839
2009 - 2675
2008 – 3014
2007 – 2572
2006 – 1937
2005 – 2090
2004 - ~1000

Marathons (27 total):
2012 - (2) Post Oak Trail Marathon, Heart of America Marathon
2011 - (2) Berryman Trail Marathon, Heart of America Marathon (BQ)
2010 - (2) Go! St Louis Marathon (BQ), Heart of America Marathon (BQ)
2009 - (5) Disney Marathon (BQ and Sub-3 hr), 3 Days of Syllamo (Trail), Boston Marathon (BQ and Sub-3 hr), Heart of America Marathon (BQ and Course PR), Louis & Clark Marathon (BQ and Sub-3 hr)
2008 - (4) Boston Marathon (BQ and PR), Laughing Out Loud Marathon, Heart of America Marathon (BQ), Twin Cities Marathon (BQ)
2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed
4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro
Marathon
2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)
2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)
2004 - (1) Heart of America

Ultramarathons (29 total):
2012 - (9) Post Oak 50K, 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Free State Trail 100K, Berryman Trail 50 mi, Kettle Moraine 100K (PR), Psycho Psummer 50K, Burning River 100 mi, Big Dog's Backyard Ultra 104 mi
2011 - (5) Psycho Wyco 50K, Grand Canyon 47 mi, Psycho Psummer 50K, Rock Bridge Revenge 50K, Pumpkin Holler 100 mi (PR)
2010 - (6) Psycho Wyco 50K, Free State Trail 100K (PR), Kettle Moraine 100 mi (PR), Flatrock 50K, Rock Bridge Revenge 50K, Ozark Trail 100 mi
2009 - (4) 3 Days of Syllamo 50 mi, Psycho Wyco 50K, Berryman 50 mi, Q50 Ultramarathon 50K (PR)
2008 – (4) 3 Days of Syllamo 50K, 3 Days of Syllamo 50 mi, Berryman 50 mi, Rock Creek Trail 50K
2007 - (1) Hocking Hills Indian Run 60K

Number of each type of races for 2012:
100 mi -2
100K - 2
50 mi - 2
50K - 3
Marathon – 2
25K - 1
Half Marathon - 2
20K - 1
10 mi -1
10K - 3
8K - 1
4 mi - 1
5K -7

Total running miles run in 28 races: 692 miles (last year 26 races – 416 mi)

States I ran marathons and ultras in 2012 (7): AR, KS, MO,OH, OK, TN, WI
All states I have run marathons and ultras (15): AR, AZ, FL, IL, LA, KS, MA,MD, MN, MO, OH, OK, OR, TN, WI

2012 PRs in 25K, 100K
2011 PRs in 4 mi, 10K, 100 mi
2010 PRs in 1 mi, 4 mi, 10 mi, half marathon, 3/4 marathon, 100K, 100 mi
2009 PRs in 5K, 25K, half marathon, and 50K
2008 PRs in 5K, 5 mi, 10K, 10 mi, marathon, 50K, 50 mi
2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi
2006 PRs in 20K, half Marathon, and marathon

Goals for 2013:
1.  Continue weight lifting and try to get at least 100 workouts for the year.

2.  Do more speed work.

3. Take 2 - 3 short breaks from running during the year with at least 3 - 4 consecutive days of no running.

Races planned for 2013 -
January - Runner's Choice 20K (no cost)
February - USATF Cross Country Championships 8K (already registered)
March - Land Between the Lakes 50 mi (already registered), St. Patrick's Day 5K, Sedalia Half Marathon
April - Mustang Stampede 5K
May - Berryman Trail 50 miler
June - none
July - Parley Pratt 4 mi,
August - Great Sandbagger 10K (no cost), Leadville 100 mile
September - Heart of America Marathon (already registered), Rock Bridge Revenge 25K
October – Prevent 10K, C2C 39.3 mile and/or the Backyard Ultra in Tennessee
November - Cranberry Crawl 5K, Thanksgiving Day Pie Run 10K
December - Cheese and  Sauerkraut 10 miler (no charge), First Night 5K
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