This week, we're making the last entries into those training logs and packing away 2012's medals and trophies — along with this year's disappointments and losses. Next week we'll step onto a new highway and face a fresh set of running goals and challenges.

While it's fun (or painful) to look back, and exciting (or frightening) to look ahead, it's important to strike a balance between the two and to live and run in the present. As you review the past and step into the future, consider these aspects of a balanced running life.

• Training and rest. We all know the saying, “No pain, no gain.” It feels like we're accomplishing something when we push ourselves to finish a 20-miler, a set of fast 800s, or an hour of quad-busting hills. Sitting on the couch with a sandwich, a chocolate milk and an ice pack? Not so much.

But rest is the time when training truly takes place. Micro-torn muscles repair and come back stronger. Blood volume increases. Your body and mind come back stronger and ready to face even greater challenges.

If you want to run farther and/or faster, you'll have to train harder. But you'll also need recovery or rest days, at least one for each day of hard training and more if needed. Be sure to get adequate sleep and watch for subtle signs of overtraining such as elevated resting pulse, muscle soreness that doesn't dissipate after a few days, irritability or interrupted sleep patterns.

• Training and racing. Some runners train to race. Others use races as training. Recognize that while races are the ultimate tests of fitness and can be good steps in a training plan, too much racing can lead to injury or overtraining.

The ballpark number is one day of recovery for each mile of racing. Based on that, you should be able to race a 5K each weekend and still have at least one more hard workout day during the week.

But full recovery from an all-out effort half marathon could take two weeks. Recognize that during that recovery period you may need to modify your training, get more rest or run fewer miles. Or instead of racing each race at maximum effort, focus on a peak performance and run races leading to that goal race as tempo runs or time trials.

• Nature and technology. Running is something that requires no equipment. According to the barefoot movement, even shoes are superfluous. But some runners who require minimalist shoes to feel in touch with the road can't step out the door without their I-Tunes, smartphones, GPS systems, chronographs, data uplinks, etc.

Running is first a simple pleasure. If the tools of technology enhance the experience, use them. But don't be a slave to your watch or so in tune with your tunes that you miss out on the delight of moving to the beat of your own footsteps.

On the other hand, don't be a Luddite. While the minimalist and back-to-barefoot shoes have become quite popular, they're not for everyone. If a technologically advanced and enhanced shoe keeps you running comfortably and injury free, wear it without apology. And if your cellphone with GPS keeps you from getting lost, carry it.

• Friends and family. Running abolishes differences of class and status, age and gender as we're all in this together. Runners inhabit their own world defined by miles, sweat, injuries, races and paces. That's what makes it fun to get together with other runners at group runs and races — it feels like one big family.

But don't forget that running is only one part of your life. Don't ignore real life and real family. Balance training and racing desires and obligations with family commitment and enjoyment or face frustration and resentment in both areas of your life.

• Me and the rest of the world. Running consistently requires discipline and a little selfishness. But don't become so narrowly focused on your personal fitness that you lose sight of the larger world and the greater good. Whatever path your running takes this year, keep your eyes open to opportunities to run for others, whether helping storm victims as some runners did following the cancellation of the New York Marathon, running to raise money for charity, or volunteering at a local 5K.

Upcoming events Saturdays, 8 a.m.: Up-N-Running Group Run, Valencia. Post run coffee and snacks. 724-898-2525 or shoes@runpa.comTuesdays, 6:30 p.m.: Elite Runners Group Run, Robinson Township. Weekly three mile fun run for all abilities. www.eliterunners.comWednesdays, 6 p.m.: Elite Runners Group Run, Monroeville. Weekly four to five mile group run for all abilities. www.eliterunners.comWednesdays, 7 p.m.: MoJo Sports Group Run, Seven Fields. Run three to seven miles with friends. 724-772-2808Saturday, 1 p.m.: Jingle Bell Run 5K, Canfield, OH. 330-770-8351Monday, 3 p.m.: Harmony Silvester 5K, Harmony. Also 1 mile fun run. Holiday celebration begins at 6 P.M. 724-452-3149 or saltemus@zoominternet.netMonday, 4 p.m.: The Great New Year's Eve Race 5K, Cuyahoga Falls, OH. 330-678-3985Monday, 6:30 p.m.: First Night 5K, State College. 814-571-1960Tuesday, 10 a.m.: Erie Runners Club New Year's Day 5 Mile Race, Erie. Starts at Presque Isle State Park Rotary Pavilion. 814-774-3209 or dana@erie-runnersclub.orgJan. 5, 9:30 a.m.: James V. Snyder Memorial Resolution Run 5K, North Park. 412-607-3060 or info@jvresolution.comJan. 5, 11 a.m.: Odyssey 5K, Monongahela. 724-554-9778Jan. 5: Frozen Sasquatch Trail Run, Charleston, WV. Choice of 25K or 50K. 304-415-4104Jan. 6, 12:30 p.m.: Race to the Alter 5k, Youngstown, OH. Run through Mill Creek Park. 330-978-3808 or schu11@live.comJan. 6, 2 p.m.: Run to Read Half Marathon, Fairmont, WV. 304-366-6055Jan. 13: Frigid 5 Mile, Allison Park. 412-490-0881 or www.eliterunners.comJan. 19, 11 a.m.: Chilly Cheeks Challenge 5 Mile and 10 Mile, Hermitage. Run through Buhl Farms Park. 724-456-2373 or pittsmullet@verizon.netJan. 26, 10 a.m.: Autism Frostbite 5K, North Park. 412-980-0085 or www.positivemovementz.com/frostbite5k

Race resultsPhiladelphia Marathon, Nov. 22: Michael McKeeman, 1st Overall M, 2:17:47; Irina Mashkantceva, 1st Overall W, 2:35:37; Wesley Coopersmith, 3:00:04; Sarah Gill, 3:31:26; Nicholas Scutella, 3:33:16; Nick Radio, 3:47:49; Micci Hutterer, 4:03:11; Mitsuru Nakadan, 4:14:10; Steve Moore, 4:13:45Erie Runners Club Turkey Trot 5K, Nov. 22: Martin Zegarelli, 1st Overall M, 15:28; Kelsey Markham, 1st Overall W, 17:40; Heather Lozowski, 25:51; Beth Witt, 27:33; Jenna Lewis, 31:47; Samantha Levy, 42:16Erie Runners Club Turkey Trot 10K, Nov. 22: Aaron Rowe, 1st Overall M, 30:49; Vinca Swanson, 1st Overall W, 38:11; Bob Lozowski, 49:43; Teresa Glasgow, 1:03:25Twas the Night Before Christmas 5K Dec. 15: Justin Boggs, 1st Overall M, 16:40; Stephanie Case, 1st Overall W, 18:55; John Antinossi, 3rd 65+ M, 24:49; Sherree May, 1st 55-59 W, 28:27; Dan Linden, 3rd 20-24 M, 30:32; Barbara Ford, 3rd 50-54 W, 31:21; Bruce Barnes, 24:42; Tara Kennedy, 27:07; Lenny Yensull, 27:48; Robyn Stewart, 28:01; Brooke Barnes, 29:34; Autumn Heinz, 30:07; Libby Gribik, 35:04; Barb Barnes, 35:20; Clayton Kerrigan, 38:56; Gary Williams, 46:06; Megan Williams, 46:53Doomsday 5K, Dec. 21: Jacob Smith, 1st Overall M, 18:18; Danielle Cerroni, 1st Overall W, 20:01; Mitch Radella, 2nd 45-49 M, 23:22; Kristen Kelosky, 1st 45-49 W, 24:00; Lou Alaksin, 1st 70+ M, 25:12; John Antinossi, 1st 65-69 M, 26:10; Connor Casteel, 1st 14 & Under M, 31:44; Bob Dawson, 2nd 50-54 M, 31:59; Clint Hartle, 22:55; Michelle Brochetti, 36:11; Bridget Casteel, 40:55Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, Pa. 16056. Phone 724-352-4395. Email lotzak@consolidated.net