Happy New Year! 2013 year in review, and Week of 12-30 to 1-5

So I'm going to throw down with some stats and fun facts, and in spite of the fact that I didn't hit my target of 1500 miles for the year, I'm stoked with the results I did get:

2013 Recap:

Number of races:  29
DNF: 2 (TARC 50K, dropped at mile 20 with GI issues, not my best moment; Big River Half, got lost but had a great time!)

Distances:  5K up to 50K+, and a sprint triathlon

Longest run: 32.6 miles

Toughest race:  Nipmuck Trail Marathon (It rained the entire race, slippery, muddy and hilly, took 5:45 for me to finish, but 30 minutes better than the previous year))

Best performance:  Toss up between Run4Kerri, Surftown, and the RI 6 Hour Ultra?

Most memorable race:  Brrr-lingame Snowy Sufferfest, 2 feet of fresh snow on the trail, and thirty lunatics showed up for the slog in the snow.  I lasted 2 miles-ish, but had a blast!

Number of runs: 284
Hours run: 216
Elevation gain:  60,108 feet
Total miles run:  1301

Total steps taken during my runs, based on an average cadence of 175 steps per minute:  approximately 2.27 million!

PR's:  Every distance from 400m to 50K, here's a sampling:

1 mile	6:04
2 miles	13:38
5k	21:02
10k	45:56
15k	1:12:36
10 miles	1:17:53
20k	1:37:05
Half-Marathon	1:42:22
30k	2:58:04
Marathon	4:21:06
50k	5:20:00

I made steady progress throughout the year, and was consistently getting faster.  My recovery times also got much better, as evidenced by a quick recovery after Nipmuck and the RI 6-Hour Ultra.  All due to extra miles, I think.  Injuries?  None (knocks wood), but I've had sensitive Achilles tendons for months, which is more pronounced in the morning, seems to loosen during the day, and really only causes discomfort on uphill runs...probably going to go with a shoe with more cushioning next purchase, and see if that helps anything.  I also started using a foam roller, which has helped keep things loose :)

Goals for 2014:

Get faster, go longer, and hit the 1500 mile goal I didn't hit this year;

sub 6 minute mile;

sub 20 minute 5K;

sub 4 hour marathon;

run a 50 mile trail race (registered);

run fewer races, but run them better; and finally,

Have fun!  I've had so much fun running this year, have met some incredible people who've helped me reach my goals, and I've helped some people reach their goals as well, which felt really good.  Proud to be a member of a successful, active track club where I've made some great friends, had some epic runs and races, and gotten to be a part of the local running community here.  I was also able to volunteer as a the Secretary of the Westerly Track & Athletic Club, and as a trail manager for the CFPA, and even hosted a 5K trail race on the section I manage.  I hope to continue to improve on every level with my running in 2014, and strive to be injury-free while doing it.  I also need to learn how to brew my own beer, that's on the list as well...it doesn't seem like it's running related, but it really is...

So there it is, in a nutshell!  2013, and hopes for an even better 2014 for everyone!

Monday, 12-30 - 7-ish Miles (Trails) - More exploring in Arcadia Management Area with Jim H.  I'm still getting my bearings in Arcadia, but with each run out there, I get to know it just a bit better.  Haven't even gotten to many of the trails on the South side of 165, the main road.  Started from the lot and began on the same trail that Woolley and I did last time, but branched off onto the Yellow-blazed trail today, and looped around Breakheart Pond, finishing with an unmarked but very nice rolling trail along the stream.  Cool temps, overcast, but totally comfortable running weather!

Small waterfall feeding into Breakheart Pond

Breakheart Brook from 20 feet above on the trail

Tuesday, 12-31 - 11.2 Miles (Road) - Wyassup Road Death March from the house.  Probably my toughest run in the 10-12 mile range around here, with almost 1,000 feet of elevation gain.  I needed this run to top 1,300 miles for the year, and 60,000 feet of elevation for the year, and I got it.  Thanks to Seth for the inspiration on this one, as he was chasing 1,800 and pulled out a 20 miler yesterday to close the gap on it.  My left ankle was a bit funky from a slight roll on yesterday's trail run, but loosened right up after a couple of miles.  Good way to end 2013, and I was never happier for the scalding hot shower I took when I got home, froze my ass off out there today.  Time for a beer!  Or two!  And Happy New Year!!!



Wednesday, 1-1 - 0 Miles.

Thursday, 1-2 - 3 Miles (Roads) - Slippery and chlly out/back from the house.  I'm assuming that the impending storm is responsible for my GPS issues, it recorded my time, but only captured 0.3 miles.  One of those anomalies, I suppose - Garmin even showed a fairly accurate map that didn't translate at all to Strava.  Averaged a 7:45 on hilly roads in my hood, including some pole-to-pole sprints and a solid effort coming in.  Brisk headwind coming home...gonna be harsh tomorrow, and a possible "Snowy Sufferfest Part 2" at the Old Mountain race on Saturday?  Stay tuned!

Friday, 1-3 - 2.2 Miles (Snow-covered Roads) - Fowler Road out/back.  After the snowfall, the bitter cold temps moved in, and I was seriously not thinking about running at all, but in the early afternoon the Sun came out, and the winds seemed to ease just a bit.  Still 12 degrees with a wind chill of -3, but not horrible!  I did a short run to the top of Fowler Road, basically a mile of gradual uphill, then a mile of downhill.  It's confidence boosting on the back half, anyway, and in spite of the slippery roads I felt good and had a decent number to post.  Total negative split run, and a nice hot shower after!




Saturday, 1-4 - 6 Miles (Trail/Snow-covered Road) - Warmup, cooldown, and the Old Mountain 5K Trail Race, Wakefield, RI.  The first race in the Fourth Season trail race series this year, this twisty, turny and technical trail race was made even more challenging by the 6 inches or so of snow on the trails.  At race time, I believe the temps were somewhere between 10 and 14 degrees, but the Sun was out, winds pretty calm, and the small-ish but very competitive group who'd braved the cold to run were rewarded with a great race, and beautiful New England winter conditions.  Our WTAC crew was out in force, I think we had nearly 20 members running?  Gorgeous day, fun with the crew, and a good cooldown run afterward, before the awards were handed out.  Congratulations to TNT runner Bob Jackman for the win, and our WTAC for the team win!

Mike G. calling out awards after the race!

Sunday, 1-5 - 0 Miles