2013 Running and Racing Review

Goals accomplished for 2013:
I set a goal to do 100 weight workouts and completed 55 weight workouts (42 hrs, 55 min) .   In 2012, I completed 57 weight workouts (47 hrs, 43 min).  1.1 per week in 2012 to 1.06 in 2013.  Fell off the wagon big time May to October.

I wanted to do more speed work this year.  Managed a few track workouts early in the year but mostly races.

I set a goal to take 2 - 3 short breaks with 3 - 4 consecutive days of no running.  In 2012 I had 8 breaks and only 5 in 2013.

3/4 - 3/8 - 5 days (before Land Between the Lakes 50 mile)
8/18 - 8/21 - 4 days (Leadville 100 mile recovery)
10/20 - 10/25 - 6 days (KC Marathon recovery)
12/9 - 12/11 - 3 days (took a break due to cold outside and not feeling well)
12/16 - 12/18 - 3 days (still not feeling well)

Total Miles:
2013 - 2405
2012 - 2683
2011 - 2460
2010 - 2839
2009 - 2675
2008 – 3014
2007 – 2572
2006 – 1937
2005 – 2090
2004 - ~1000

Marathons (29 total):
2013 - (2) Heart of America Marathon (BQ), Kansas City Marathon (BQ)
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 (33 total):
2013 - (4) Land Between the Lakes 50 mi, Berryman Trail 50 mi, Psycho Psummer 50K, Leadville Trail 100 mi
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 2013:
100 mi -1
50 mi - 2
50K - 1
Marathon – 2
25K - 1
Half Marathon - 3
20K - 1
10 mi - 1
10K - 5 (1 Th night trail race)
8K - 2 (1 is Th night trail race)
4 mi - 9 (8 is Th night trail race)
5K -12 (3 is Th night trail race)
1 mi - 1

Total running miles run in 41 races: 473 miles (last year 28 races – 692 mi)

States I ran marathons and ultras in 2013 (3): CO (new state), KY (new state), MO
All states I have run marathons and ultras (17): AR, AZ, CO, FL, IL, LA, KS, KY, MA,MD, MN, MO, OH, OK, OR, TN, WI

2013 PRs in 50 mi
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 2014:
1.  Continue weight lifting and try to get at least 100 workouts for the year (deadline Dec 31)

2.  Lose 10 - 12 lbs of fat (deadline March 31)

3. Take 2 - 3 short breaks from running during the year with at least 3 - 4 consecutive days of no running. (deadline Dec 31)

4.  Declutter house - closets and basement (deadline to start Feb 1)

5.  Use 7 weeks vacation to get balance down to 240 hrs before end of 2014 (deadline Dec 31)

Races planned for 2014 (subject to change):
January - Runner's Choice 20K
February - Nut Race 5K
March - 3 Days of Syllamo 50K, 50 mi, 20K (March 13-15) , Sedalia Half Marathon
April - Mustang Stampede 5K
May - Berryman Trail 50 miler (May 17)
June - Mohican 100 miler (June 21-22)
July - Parley Pratt 4 mi
August - Great Sandbagger 10K
September - Heart of America Marathon, Barkley Classic 50K
October – Rock Bridge Revenge 25K, Backyard Ultra
November - Hunger Run 5K, Thanksgiving Day Pie Run 10K
December - Cheese and  Sauerkraut 10 miler, Columbia Eve Fest 5K