It has been a lot longer and harder road to recovery than I ever imagined. Over a two years lay off will dampen your confidence in your ability to race a good race again for sure. My goals for 2011 were weak and physically I feel like I didn't accomplish anything too big, except I am about 95% pain free now after over two years of injury and pain. Here is a look at my 2011 goals and I will add my new 2012 goals with a few tentative races and times that could be subject to change.
2011 Running Goals:
Get Healthy , run pain free, and stay that way!
I think I accomplished this for the most part.
Cross-train 2 times a week minimum
Not even close, but will be an accomplishment this year.
Better after workout habits (stretching out, using the stick and foam roller)
I have been better at this, but plan to make it a major future habit.
Race this year!
Ran two little 5ks this summer in the 19 minute range and got my butt kicked. I plan on some real races this year.
2012 Running Goals:
Stay Healthy and run pain free!
Cross-train, including weight lifting, 3 times a week minimum
Run over 2300 miles
Run Two Marathons
Sub 16:00 minute 5K