2004 was a pretty good year, all told. First, let’s do the numbers courtesy of Cool Running:

Running: 752.7 miles over a total of 4 days, 20m 16s - a 9:44 average pace
Spin: 6h 15m 00s
Elliptical: 5h 00m 00s
Cycling: 131.1 miles

Pretty nice. In comparison, for 2003 I had well under 100 total miles of running, at somewhat over an 11:00 pace. Things change, don’t they? Anyway, I knew I would do better this year than last; what really counts is how I measured up to my own expectations.

Goals for 2004

Finish every race that I enter
Well, so far so good, even though that meant taking an amazing 4:22 to finish my first 30k with ITB problems.

PR at least once at every distance attempted
Oh, yes. Often several times. In fact, I believe that I’ve PRd in every race this year. Obviously this can’t continue indefinately.

Stay injury free all year
I didn’t manage this one very well. My big injury for 2004 was a sprained MCL during the Urban Assault obstacle course. I’m tempted to give myself partial credit for this one, since it wasn’t running related, but that’s not really kosher is it?

Complete two marathons
Well, the MCL sprain put an end to this one as well, knocking me out of the running world for two months just as I was ready to start my training for NYC. Still, there’s always next year.

Perform the 2004 RunTex distance challenge
So far, so good. A reprise of that darstedly 30k is next on the list, just two weeks away.

Bench press 10 reps of 150 lbs comfortably
Not quite. My upper body got quite neglected this year, and in fact gym work in general is something I need a renewed focus on in 2005.

Run a single seven minute mile comfortably
Well, there was my 6:38 record at CAM, but that wasn’t exactly “comfortably.” Still, I’ll give myself a passing grade here, since I’m 99% sure this wouldn’t be a problem to beat right now.

Do single arm triceps at 25 lbs comfortably
With a dumbell (as opposed to a machine)? Hmm. Certainly not comfortably.

Curl 10 reps of 35 lbs comfortably
This one I can do even with dumbells - one set - but again, not comfortably.

Drop 10 pounds to 170 or less
Phew! Finally one I can check off, since I’m down in the high 160s right now.

Go from 16% to 12% body fat or less
Nope, afraid not. At least, I doubt it. That 16% number looks pretty optimistic as well, to be honest. I know that I’ve lost fat, but not exactly how much.

So that’s where I stand. My plans for the new year are pretty basic. I want to run well, stay healthy, and maintain a good base throughout the year (one of the things that made my current marathon ramp-up harder was losing that fitness during my MCL layoff). I’d like to restart working with Gilbert after Freescale, do NYC as a fall marathon, and really get some speed out.

My true Freescale goal is relatively modest. I want to turn in a fun, comfortable, solid sub-4:00 marathon. I’m aiming somewhere in the 3:40 range, but I’ll be pretty flexible on exactly where given the way I feel on the day. Next season I want to really work on my speed, basically putting myself into my coach’s hands for all of my workout planning, with an eye towards possibly hitting that mystical 3:10 mark in 2006. I think I’ve got it in me.

Other than that? Continue to work on balancing my running with my business and family life. Enjoy myself immensely. Take some time off mid-year for a trip to England, and make sure to run there, preferably on some beautifully windy country roads. Dance. Swim. Bike. Enjoy life. And continue my way on the quest for fitness.

Whatever your goals, I hope that you hit them too.

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