Look Back year 2016 and events and goals for 2017 12/30/16

Wrap Up

I wrote some developments of 2016 in the most recent blog “Healthy Cancer Patient” in September and now I will fill in the rest of 2016 and lay out what I would like to happen in year 2017.  Hopefully 2016 was a unique year; technically, I was cancer free all year (12/15/15 surgery declared me as a survivor), but I went through entire cancer treatment that was initially laid out.  February 5^th was my last day to receive chemotherapy, but Herceptin treatment continued until September.  Before radiation treatment, I squeezed in Physical Therapy sessions with Lymphedema specialist, who assured me I still do not show sign of it.  I was sent home with basic exercises and arm compression.  When six weeks of radiation treatment, five days a week, ended, I had to wait for the big surgery on August 15^th.  During this time, I regained my fitness to 2013-2014 level.  But the surgery kept me off exercise until beginning of the fall semester.  Once I got done with Herceptin, that is when I wrote the September blog, I was still not flexible enough to be riding outside.  But I reviewed the log and set the cycling annual mileage goal to be 4,500 miles. I have not been able to run.  Luckily I was scheduled for the last surgery on December 15^th and that put me to aerobic exercises restrictions until January 5^th.  I was 36 miles short of the goal.  However at the first follow-up, I was cleared of recovery intensity spinning simulating the effort of walking (roughly 70 watts, 75 rpm cadence, heart rate around 100 bpm).  With this intensity, I passed my goal and made 4,534 miles this year!  I had 6 run activities totallying 14 miles.

Goals for 2017

Training distance goals

Get cycling mileage to 2015 level and gain back some running miles.  I am restricted from running from the last surgery and probably will not run until I feel flexible enough for outside riding (from July surgery).  So for 2017, I will set at cycling 6,000 miles, running 400 miles.

(Cycling mileage: 2016, 4,534 miles, 2015, 6,235 miles, 2014, 5,459 miles: Running mileage: 2016, 14 miles, 2015, 257 miles, 2014, 447 miles)

YMCA LiveStrong program

 Description, Video

Provided free for cancer survivor, this program is 12 weeks and my neighborhood location participates.  The instructors are trained in cancer survivorship, post-rehabilitation exercise and supportive cancer care.  Once 2017 starts and holiday mood is over, I should contact to start immediately when my lifting restriction is over.  This will bring me to the end of March.  As the program will be customized exercise regimens catered to my needs, I should make this program a priority and follow as my strength portion of my training.

Race time goals

In 2014, I achieved 5K under 30 minutes goal, so I would like to improve longer course record.  Duathlon events I participated in 2013 and 2014 no longer happen, so I would have to find Du or Time Trial events and set goals.  I am hoping to participate run events with Plano Pacers.

15K PR (currently 1:48:11 11/29/14)

10K PR (currently 1:05:33  2/22/14)

Events Goal

Recovery from July surgery is taking a lot longer than I expected, but I hope to be able to ride outside 2017 season at charity events and club rides with PBA.

Spinervals 32-Day Challenge Finish

Tour de Cure 100 miles

Two other charity rides around 100K

10 PBA weekly rides

LIST OF EVENTS

Now here is the list of events. I do not expect everything will happen and there may be more events I will find later.

January

1/28 (Sat) Plano Pacers, Fresh Start 5K/10K

 February

2/25 (Sat) Plano Pacers, Bead Dash 5K/15K

March

3/19 (Sun) Mean Green Du 5k run/20k bike/ 5k run, Denton, TX

3/25 (Sat) Plano Pacers, Spring Scamper 5K/10K

April

4/1 (Sat) RideAtaxia, Denton, TX

4/9 (Sat) in 2016 Lancaster CountryRide, 42/62 miles, Lancaster, TX

4/16 (Sat) in 2016 Ride for Heroes, 39/58/70 miles, Aledo, TX 4/29 (Sat) Plano Pacers Hall of Fame Run 8K

May

5/21 (Sun) Metroplex Sprint Duathlon, Grand Prairie, TX

2.5 mile/12.5 miles/2.5 mile

June

6/11 (Sat) in 2016 Colin Classic 64 miles, McKinney, TX

6/11 (Sun) Wounded Warrior Half Marathon/10K/5K, Las Colinas, TX
6/17 (Sat) Tour d'Italia, Italy, TX

6/25 (Sat) in 2016 Tour de Cure 62/100 miles, Ft. Worth, TX

July

August

September

9/10 (Sun) Prailieman Du, Grand Prairie, TX, 2.5 Mile Run / 12.5 Mile Bike / 3 Mile Run

9/30 (Sat) Plano Pacers Five Mile Fling 5 miles

October

10/8 (Sat) in 2016, Make A Wish ride 100K, McKinney, TX

10/7 (Sat) Waco Wild West 100 Bicycle Tour, Waco, TX

 10/28 (Sat) Plano Pacers, Boo Scoot 5K/10K, Plano, TX

November

11/5 (Sat) in 2016 I am Second Run 5K/10K, Plano, TX

 11/12 (Sun) Bronda's Du 2-mile run/15-mile bike, Ft. Worth, TX

11/25 (Sat) Plano Pacers Turkey Run Off  5K/15K

December

Spinervals Challenge

12/30 Plano Pacers Holiday Hustle 3K/8K

Initial part of 2017 will still be in recovery mode and my challenge will be to listen to the body and not overdo.  I am sure my support will keep me in check. 来年もどうかよろしくおねがいします。(Please continue the support through the New Year.)