Looking back, moving forward

The Numbers
Run:
 # of runs: 360
*Interesting number that I can only attribute to warmups, cool downs, and short doubles.
Time: 236 hours
Distance: 2065  miles (approximately 900 more than 2015)

Ride:
# of rides-41
Time: 45 hours
Distance: 780 miles (Rode 1375 in 2015 to make just about 600 less than 2016)

Swim:
 # of swims: 42
Time: 23 hours, 11 minutes
Distance: 78,900 yds *Never tracked before 2016 but less than last year.

Physical Therapy
# of PT sessions: 22. Approximately 2X a week from late September to early December for hip stability issues.

Races:
# of races: 17
Marathon: 1
Half: 1
Tris: 3
3 mile/5ks: 9 on a variety of courses
5 miler: 1
10 miler: 1
8 mile trail: 1

Top times:
5k: 16:54
5 miler: 28:42
1/2 marathon: 1:18:17 (unofficial)
Marathon: 2:52:20

Best 3 Performances
1. Providence Marathon: 2:52:20, 10th overall.  PR.  After a winter and early spring of helping Shara train for Boston, I finally jumped in a marathon of my own and it went quite well.  Really happy with how I felt during the race and how controlled I ran.  Cross this bad boy off the bucket list!

Thanks for the inspiration, Shara

Coach Walker! Pleasant surprise and support at my first marathon

2.  Avondale 5k: 16:54.  No where near any of my top times but it felt pretty good to get back under 17 and feel strong racing.

Feeling good

3. Rhode Warrior Olympic: 2:29:58, 2nd overall.  Any time I finish this high in a TRI regardless of who shows up, I have to feel good about it.  My biking miles were pathetic in 2016.  After a strong swim and very weak bike ride on a challenging course, I was able to make up for it on the run.  A week prior to this race I started to feel pain throughout the bottom of my foot.  Ultimately, I was able to get a treatment two days prior to the race that really helped me out and it lead me to PT.

*A not amazingly fast, yet solid Clamdigger performance (28:42) could definitely be considered as one of my top 3 of 2016.

2016 Clamdigger

Performances I wish went better:
1. BI Tri: 1:20:27, 7th overall, 1st AG. The BI Tri is always a fun day with great company but I wasn't happy with how I felt or how things went down.  Thoughts on the course: The swim is great (always clear water out there) and pretty quick, the bike course is super hilly and dangerous, and the run is dependent upon conditions (this past year it was high tide and hot).  I paid for not doing enough work on the bike during this race.

BI TRI 2016
I may not have been thrilled with my result or the course but it's always a fun day with these guys.

2. Blessing: 1:00:15, 31st place.  2016 was a complete suffer fest due heat and humidity.  My pre-race goal was to break 60 minutes..heat or not, it did not happen.  In my two previous performances (2003 & 2004) I ran in the 56 minute range.  One of my goals 2016 goals was to sub 60 in this race.  I'll be back!

I'll be back and hopefully under an hour

Couldn't hydrate fast enough

What Worked (in no particular order)
1. More consistent running
2. Almost a weekly workout
3. Long runs to build a strong base in the winter/spring
4. Core/Stretching/Yoga.  Possibly the MOST important thing I do.
5. Running with Shara, the dogs, and my running buds

What didn't (in no particular order)
1. Biking (didn't ride enough and don't enjoy nearly as much as running)

2. Summer training.  Or maybe TRI training.  I love TRIs but my biggest gripe is that I never feel like I'm doing enough.  By August, I was hurting throughout my left side..never received a diagnosis but was fortunate enough to work throughout the fall with a PT to get things straight.   With the feeling of not doing enough, I didn't take true off days (like a day when I just stretch or do core).  I need to do better in 2017 if I want to stay healthy in this area.   In running, triathlon, and life--you can't have it all.  Something has to give.

2016 Goal Assessment
General-run healthy, compete to the best of my ability, have fun, train with Shara/Dogs/WTAC buds, and keep it fresh. ACHIEVED
-5k: A goal-get back to a 16:45 5k, B goal-Sub 17. B goal ACHIEVED
-5 mile: Sub 29 minutes.  ACHIEVED
-10k: Sub 36 minutes N/A
-Compete and maintain Top 5 finishes at BI & OCY Tris FAIL.  *Did not race OCY
-Help Shara train for Boston. ACHIEVED
-Swim at least once a week/track swim distance.  FAIL but did track my swims
-Run one speed workout a week even if short ACHIEVED
-Continue to do core exercises to prevent injuries ACHIEVED
-Get on the bike come spring. Sort of FAILED
-Run the Blessing (must be sub 60 for me to be happy). FAILED
-Run in another country. FAILED

2016 Score-Achieved: 6, Failed: 5, NA: 1

All in all, 2016 was a good year!

2017 Goals

General
Stay healthy, continue core work, stretching, and speed work at least one day a week, have a healthy balance of all things. enjoy the baby, stay consistent, track all physical activity on Strava, run with the dogs, and have fun.

Running buds

Specific
 -Run races again with Shara
-Run another marathon.. A. Sub 2:52 B: Sub 2:55 C BQ.  Could be spring or fall. May be a difficult goal to fulfill based off training, running health, and Daddy duties.
-5k A. Sub 16:50, B Sub 17
-Sub 29 at Clamdigger
-Run Blessing and sub 60.
-Compete in 2-3 sprint TRIs..maybe try a new one or two.
-Compete in seasonal races (Halloween, Christmas)
-Compete in as many WTAC events as possible
-Complete the Clamshell series
-Run at least a fun run or two with the baby in the stroller.

All ready to go!