I'm sorry to hear about your Dad. That's always tough. I lost my Mom suddenly when I was 32 and that was very hard. But what was harder was when my Dad got lung cancer and my siblings outvoted me and made him do aggressive chemo. He declined rapidly and it was horrid to watch. Feel blessed that he left quickly and he lived so long.

I'm really sorry that Covid kept you from being there live, though. That's horrible.

My Feb goal is getting back to regular lifting. I row six days a week already, but been fighting back injury for two years. It's finally feeling better but I've lost like 25% to 30% of my power. At one point, I was a pretty competitive indoor rower regionally. I still think sometimes I could get back into form. We'll see. Right now, it's lighter lifting and staying injury free and keeping the thoracic back out of pain. I've had neck injuries and lower back injuries, but never middle of the back. Doesn't hurt nearly as bad, but it's a dickens to rehab. Not as simple as stretching.

I'll be 57 this year, so injuries are common with how hard I train, but getting over them isn't easy.

I'm 62 and injuries do come easier. I've learned the hard way to take longer warm ups and warm downs for cycling and adequate stretches after runs. I also make sure to have active recovery days for both. I don't know if it is just mental, but drinking a recovery smoothie following runs and rides seems to help as well, Fage 2% Greek Yogurt, a banana, 6 strawberries (when I have them), a tablespoon of local honey and unsweetened almond milk.