This week we're making the last entries into those training logs, visiting our year-end Strava video and packing away 2021's hard won medals and any of this year's disappointments and losses. Next week we'll step onto a new road or trail 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.

Running 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 start running or run farther and/or faster than before, you'll need to train. But you'll also need recovery or rest days, at least one for each day of hard training and more if needed. During any increase in distance or speed, be sure to stay hydrated and get adequate sleep.

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 or more.

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 seasonal peak performance and run races leading to that goal race as tempo runs or time trials.

Nature vs. technology. Running is something that requires no special equipment. According to the barefoot movement, even shoes are superfluous. Lately, it seems that the trend is swinging in the other direction, toward shoes with maximum cushioning. This is possible due to advances in shoe technology.

While the many options in shoe technology and price range can be confusing, a visit to one or more local specialty running stores may lead you to the perfect pair for you. With the vast array of running shoe brands and styles available, try on as many as it takes to find the “Cinderella's slipper” that will give you months and miles of comfort and performance at a price you can afford.

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.

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.

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 greater good.

Friday, noon: Beaver County YMCA New Year's Eve 5k, Beaver. Starts at Beaver High School. runsignup.com/Race/PA/Beaver/YMCANewYearsEve5kFriday, 3:30 p.m.: Harmony Silvester 5k, Harmony. Part of New Year's Eve celebration with ball drop at 6 P.M. runsignup.com/Race/PA/Harmony/HarmonySilvester5KFriday, 4 p.m.: Twilight 5k Run, 2 Mile Run, 2 Mile Walk, Hollidaysburg. Run through the lights of Lakemont Park in heats with walking heat at 5 P.M. www.blairregionalymca.org/raceseries/race-series/Friday, 4:15 p.m. Harmony Silvester 1 Mile, Harmony. All 1-Mile runners receive a finisher's medal. Parents may run with kids for free. runsignup.com/Race/PA/Harmony/HarmonySilvester5KSaturday, 10 a.m.: Erie Runners Club New Year's Day 5 Mile Race, Erie. Starts at Rotary Pavilion in Presque Isle State Park. erierunners.club/event/erc-new-years-day-5m-race/Saturday, 11 a.m.: New Year's Resolution Run 5k and 1 Mile, Oakdale. Out and back run on Panhandle Rail Trail. runsignup.com/Race/PA/Oakdale/NewYearsResolutionRun5Kand1MileFamilyFunWalk?remMeAttempt=Sunday, 10 a.m.: Resolution Run 5k, Allison Park. Stars at North Park Boathouse. runsignup.com/Race/PA/AllisonPark/WolfCreekResolutionRunSunday, 2 p.m.: Rockin in the New Year, Remembering Jordan Adams, St. Marys. Separate start for male and female runners. 814-594-7126 or barbiepsu@hotmail.comJan. 8, 10 a.m.: 6th Annual Resolution Run 5k, Hermitage. runsignup.com/Race/PA/Hermitage/ResolutionRun5KwctcJan. 9, 1 p.m.: Frigid 5 Miler, Hampton Township. Starts at North Park Lodge. runsignup.com/Race/PA/AllisonPark/Frigid5MilerJan. 9, 1 p.m.: Run 2 Read Half Marathon, Fairmont, WV. Ime rial race in Prickett's Fort State Park. runsignup.com/Race/WV/Fairmont/RuntoReadHalfMarathonJan. 17, 10 a.m.: Bushwacker's Nightmare 5k/10k, South Park. Sponsored by Greater Pittsburgh Road Runners Club. 724-348-6012 or bmcglothlin@gmail.com.Jan. 22, 9 a.m.: North Park Half Marathon, Allison Park. Run 2 loops around North Park Lake. runsignup.com/Race/PA/AllisonPark/NorthParkHalfMarathon?aflt_token=HrZcYWJT57TH3GH4vWg7QL584fEmdOnK&r=YJan. 29, 9 a.m.: Groundhog Day 5k, Allison Park. Starts at North Park Boathouse. Also virtual option. runsignup.com/Race/PA/AllisonPark/GroundhogDay5kPGHJan. 29, 10 a.m.: Freeze Your Gizzard 5k, Penfield. Dress festive and run through frosty Parker Dam State Park at YMCA Winterfest. runsignup.com/Race/PA/Penfield/FreezeYourGizzard5K?aflt_token=HrZcYWJT57TH3GH4vWg7QL584fEmdOnK&r=YJan. 29, 10 a.m.: Groundhog Day 4 Mile, Punxsutawney. 814-938-6362 or doug.craft61@icloud.com. Online registration at runsignup.com/Race/PA/Punxsutawney/GroundhogJog4MileRunWalk?remMeAttempt=Feb. 12, 9 a.m.: Cupid's Chase 5k, Butler. Run at Lake Arthur Golf Club. 724-613-8133 or timothy.hawk@comop.org. Online registration at allittakes.comop.org/event/cupids-chase-5k-butler/e355976Feb. 12, 10 a.m.: Community Options Cupid's Chase, Pittsburgh. Starts near Heinz Field on the Northshore Trail. Day of event registration starts at 8:30 A.M. allittakes.comop.org/event/cupids-chase-5k-pittsburgh/e356021

Chase Away Hunger 5k, Oct. 30: John Hackworth, 1st Overall M, 20:45; Ethan Lichius, 2nd Overall M, 22:31; Jeff Noyes, 3rd Overall M, 22:32; Holly Peterman, 1st Overall W, 24:38; Kathleen Baraniak, 3rd Overall W, 27:57; Mitch Radella, 1st 50-59 M, 24:29; Boone Weatherly, 2nd 60-69 M, 27:05; Archer McGaffic, 1st 11 & Under M, 36:19; Angela Smith, 2nd 40-49 W, 36:43; Penelope Erin, 1st 11 & Under W, 43:52; Daniel Erin, 2nd 30-39 M, 43:52; Becky Regers, 2nd 60-69 W, 59:15; Robin Vandyke, 2nd 50-59 W, 59:16; Susan Pierce, 3rd 60-69 W, 1:11:12; Andrew Mauer, 34:19; Pamela Horter, 1:03:42Chase Away Hunger 10k, Oct. 30: Austin Stewart, 1st Overall M, 41:30; Amy O'Donnell, 1st Overall W, 50:26; Ron Liscio, Jr., 1st 30-39 M, 45:23; Conrad Uhric, 1st 60-69 M, 1:06:12; Erin Hubbard, 1st 40-49 W, 1:14:34Sgt. Chuck's Fancy 3.7 Miler, Nov. 6: Bruce Brinker, 1st Overall M, 26:31; Nikki Clowser, 1st Overall W, 33:17; Eric Dietz, 2nd 40-49 M, 37:11; Krista Clowser, 1st 19 & Under W, 41:59; Natalie Kaplon, 2nd 19 & Under W, 51:15; Luke Gould, 2nd 19 & Under M, 58:57; Ryan Gould, 58:59Operation Troop Appreciation 5k, Nov. 7: Noah Bell, 1st Overall M, 16:27; Susan Barrett, 1st Overall W, 20:48; Bob Teagarden, 1st Masters M, 19:35; Stacey Sahr-Herman, 1st Masters W, 23:58; Eion McKernan, 3rd 15-19 M, 20:57; Jess Bova, 1st 35-39 W, 22:57; Teresa Grimm, 2nd 15-19 W, 23:56; Ron Romanoff, 1st 65+ M, 24:29; Mitch Radella, 1st 55-59 M, 24:51; Tim Piper, 2nd 55-59 M, 25:11; Janell Baden, 2nd 30-34 W, 25:57; Tony Chan, 2nd 60-64 M, 26:09; Marnie Smith, 1st 40-44 W, 27:29; Tracey Weaver, 2nd 50-54 W, 27:36; Robert Steffer, 1st 10 & Under M, 27:50; Sawyer May, 2nd 10 & Under M, 28:11; Steve Denninger, 1st 30-34 M, 28:24; Patriot Gumbo, 2nd 30-34 M, 28:35; Tricia Ward, 1st 60-64 W, 29:02; Zach Ward, 2nd 25-29 M, 29:02; Joseph Denninger, 3rd 55-59 M, 29:09; Owen Mckernan, 2nd 11-14 M, 29:43; Michele Fausnacht, 3rd 50-54 W, 29:51; Shawna Johnson, 2nd 45-49 W, 30:55; Louann Lodico, 1st 65+ W, 33:03; Alexa Risdon, 3rd 11-14 W, 34:50; Annie Stapleton, 2nd 55-59 W, 36:29; Joni Clemente, 3rd 60-64 W, 38:28; Cheryl Mccarron, 3rd 65+ W, 40:33; Abbie Moran, 2nd 10 & Under W, 46:06; Mike Korch, 3rd 45-49 M, 48:07; Mila Korch, 3rd 10 & Under W, 48:08; Owen Anderson, 23:46; Carter Anderson, 24:40; Kyle Spiegel, 26:22; Leanne Mays, 28:11; Tom Gorica, 29:41; Thatcher Mays, 29:52; Shannon Wishart, 30:10; Henry Nolan, 30:26; Jennifer Nolan, 31:05; Christine Patton, 31:27; Jonathan Cornely, 32:03; Rhonda Maloney, 32:11; Jennifer Cornely, 32:16; Joseph Cornely, 32:16; Joe Mulqueen, 33:22; Curtis Irion, 36:17; Joe Welch, 39:31; Remi Haget, 39:32; Emma Spink, 39:44; Alex Weber, 39:50; Sally Schuster, 40:34; Thibault Courtois, 41:10; Debra Kuminkoski, 42:26; Chase Walter, 42:34; Taylor Walter, 42:34; Brett Liberto, 42:44; Nolan Smith, 45:42; Kelly Dunn, 46:33; Megan Korch, 48:07; Linda Harrison, 48:56; Judy Fritsch, 50:29; Emmylou Moran, 51:30; Stephanie Moran, 51:30; Megan Pittman, 51:34; Jackie Fennell, 51:34; Mike MaGuire, 53:57; Pat Hoolahan, 54:12; Kim Kenetz, 54:43; Melissa Jackman, 55:48; Jessica Sheldon, 1:02:08; Eli Jackson, 1:02:08; Mary Beth Sheldon, 1:02:08; Tyler Wingrove, 1:02:09; Amanda Burns, 1:02:10Pittsburgh Turkey Trot 1 Mile, Nov. 25: Nathaniel Vujs, 1st Overall, M, 6:33; Sabrina Velegol, 1st Overall W, 7:31; Kip Raible, 2nd 50-54 M, 10:17; Joshua Snyder, 3rd 30-34 M, 12:12; Mary Ann Shaffrey, 1st 75-79 W, 22:14; Chelsea Hahn, 9:37; Andrew Naples, 9:38; Mark Browne, 11:30; Dave Snyder, 11:54; Auggie Snyder, 11:55; Zachary Porter, 12:05; April Fedor, 12:05; Marek Radomski, 12:12; Harper Snyder, 12:13; Jonathon Baillie, 13:08;Jack Baillie, 13:08; Cindy Thomas, 13:52; Logan Thomas, 13:53; Riley Harmon, 14:00; Madison Harmon, 14:01; Bryan Harmon, 14:01; Noah Harmon, 14:09; Jaime Harmon, 14:13; Audrey Pohlod, 14:37; Beth Pohlod, 14:38; Grayson Porter, 15:52; Ginny Porter, 15:53; JT Reale, 18:12; Bryan Hahn, 19:47; Sebastian Kynaston, 21:39; Jane Kynaston, 21:44; Eleanor Kenna, 22:38; James Kenna, 22:39; Brittany Kenna, 22:41Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.netPat Neubert is a running columnist for the Butler Eagle