New Year, New Goals

Looking ahead to the coming year, I have many goals already planned. I have been working hard to improve my fitness and reestablish my running routine to include 40-50 mile per week logs in bare feet and/or minimalist shoes. I haven't worn a jacked-up-heel shoe (Spira Stinger Elite with Lynco Sport Orthotics) since I ran The Great Turtle Half Marathon in October on Mackinac Island. After that race, my knees were totally messed up for weeks. Yes, I blame the shoes. Now, I train only barefoot, in Terra Plana EVO II's or in my Vibrams.

I got a new treadmill for Christmas. It's great to be able to go for a run any time of the day without having to wait for a babysitter. Unfortunately, the treadmill feels like twice the effort of running outside. I ran 11 miles down the frozen Kawkawlin river in sub-zero temperatures last Sunday. Yesterday, I ran 7 miles on the treadmill and it was much more difficult. In fact, my pace was slower than my river run. I don't get it. Why it running on a smooth, flat surface so much harder? I don't come anywhere near my average outside running pace (6.8 - 7.2 mph) when I'm on the 'mill. I'm lucky to maintain 6.2 mph. I hope it is somehow improving my running. I guess it can't hurt.

I've also been doing Peak 8 workouts twice a week on the stationary bike. This involves going at level 5 for 1:30 and then level 10 for 0:30 and repeating (at least) 8 times in 20 minutes at maximum effort. I usually get 9 "peaks" in during my 20 minute session. It is supposed to be a "sprinter's workout" and help improve strength and speed while increasing natural HGH in the body. So far, I haven't noticed any improvements, but once again, I guess it can't hurt.

I use my rebounder at least twice a week for a minimum of a 20 minute session each time. I think it helps with balance and stability. It really seems to loosen up and strengthen my knees and ankles. I used it to help me train while recovering from my previous knee and ankle injuries. It really helps take impact stress off the joints while still being able to move in a running form. I don't feel like I'm burning any significant amount of calories through rebounding. It seems too easy, but I think there are other benefits.

When I'm not running, spinning or rebounding, I have recently gotten back into using the Wii Fit. I do Yoga and Strength Training mostly. I try to workout for at least 30 minutes once or twice a week. My upper body needs the work. I used to be able to do 30 push-ups and now I'm lucky to be able to do 5. I need to maintain my upper body and core strength and this is a great way to get in a full body workout.

I have am ambitious year planned, including running my first full marathon on May 28, 2011. Here is my anticipated race schedule for 2011:

01-15-11 BARC Freeze Your Fanny 5K Run, Bay City, MI
01-29-11 Save Tobico Towers Thermal 5K Run, Bay City, MI
02-15-11 Winterläufe 8K Run, Frankenmuth, MI
02-19-11 BARC Spirit of Winter 5K Run, Bay City, MI
03-20-11 BARC/Al Kayner St. Patrick's Day 8K Run, Bay City, MI
04-10-11 Go the Extra Mile for Covenant Kids Half Marathon, Saginaw, MI *
04-16-11 Bangor Township Schools Scholarship 5K Run, Bay City, MI
04-23-11 Eagle by the Bay 5K Trail Run, Essexville, MI
05-07-11 Great Lakes Bay Region Half Marathon, Mt. Pleasant, MI *
05-28-11 Bayshore Marathon, Traverse City, MI
06-04-11 Dow Run/Walk 10K Run, Midland, MI
06-18-11 Cheesetown Races, 2 Mile & 5 Mile Run, Pinconning, MI
07-07-11 Auburn Corn Stalk 5K Run, Auburn, MI
07-30-11 Warrior Dash, Mt. Morris, MI
08-13-11 Tahqua Trail Run 25K, Paradise, MI
08-27-11 Crim Festival of Races 10 Mile Run, Flint, MI

Well, that's a start. I guess I'd better get back to training now. That, and I need to lose about 10 pounds... I've got my work cut out for me.