When I started running, I thought it would always be with the goal of "just finishing". I didn't see myself as a real runner or an athlete. I figured doing a race was an accomplishment in and of itself. That was goal enough.
At some point, that changed. I think it was shortly after my first 10k race (and second race overall). At that point, I realized that finishing wasn't a big enough goal for me. I wanted to get faster. I wanted to get stronger. I wanted to beat myself.
I kind of accepted this change in myself, but wasn't really sure why it had come about. Then recently I read a phrase in a book that clarified it for me. "A goal should stretch you." Basically, there's no point in setting a goal that is a given. When I did my first race, it was mainly to finish, and at that point, it was a goal that stretched me. Now, when I go into any race, I know I can do the distance. Barring an injury or something very wrong happening, I'm going to finish. Planning to do so is not a stretch.
So, having said that, here are my goals for the Last Chance Half marathon on Sunday.
1. Run it in 2:15 or less
2. Pace well, stay mentally strong
3. Push myself, and finish strong
I've been a bit conflicted about the 2:15 goal. Up until a month and a half ago, I thought I'd be going into this race with a goal to beat 2:30. Then, I did a 22km (13.7mi) training run, on a somewhat hilly route in 2:28. The half marathon I am doing is on a basically flat route, and (if you're not familiar with the distance) is only 21.1 km (13.1mi). At that point, I realized that going into it with a 2:30 goal was not a challenge.
So, my new goal is 2:15. To achieve that, I have to run an average of 6:20/km (10:12/mi). (Technically 6:24, but there's always a chance the course will be slightly long.) The idea of running that pace for that long scares me a little bit. It seems really ambitious. I've also caught my son's cold, so I'm not going into the race in top form.
But, then there's the fact that I ran a recent 10k race in 56:33, at average pace of 5:40/km (9:06/mi). I also ran the 10km at the end of an olympic triathlon at a pace of 6:07/km. Was it hard? Yeah. But, it's supposed to be. If you're familiar with the McMillan calculator, it tells me that I should be able to do a half marathon in 2:05:50 (based on my 10k time). So, that raises the question of whether 2:15 is even ambitious enough?
The answer? I don't know. I know that I have trained consistently and thoroughly for this race. I've done 5 runs that were 20 km or more. I won't say I've nailed every single run, because life has gotten in the way a couple times. I have nailed almost every run though.
And, I've become so much stronger mentally. I've gained an attitude that I can do anything. The only thing that can hold me back is my head, and I won't let it.
So, 2:15? Too ambitious?
Hogwash.
Not ambitious enough?
Possibly. I'm still figuring out my abilities, and the fact that they keep changing makes it hard to really nail down what I can do. I'm going in with a plan of pacing for 2:15 - until the last 10 km. Then, if I've got it in me, I'll pick it up and push. If I end up with a serious negative split, I'll plan to set more aggressive goals in the future. If I cross the finish line in 2:14:58, I'll know I gave it everything I've got. Then I'll train more, and still set more aggressive goals in the future anyways.
Showing posts with label Goals. Show all posts
Showing posts with label Goals. Show all posts
Friday, November 11, 2011
Tuesday, October 18, 2011
How have you limited yourself? Dare to dream.
A year ago, I thought that an ultimate goal would be to run a sub-60 10k. In terms of my running, I never really looked beyond that. To me, that was fast. To actually be able to hold that fast pace for a full 10k seemed almost unreachable.
Um, did I happen to mention that I destroyed that goal just over a week ago? After 16 months of running, I reached my "ultimate" goal.
It was an incredibly rewarding experience. Yet, at the same time, it kind of left me directionless. Searching for something. But what?
New goals. New dreams.
Here's the thing though. I was so set on where my limits were that I didn't dare to look beyond that. But, really? Where are my limits? I don't know the answer to that question, but I do know one thing: I'm not setting a limit on it.
It's important to have short term goals, mid-term goals, and long term goals. It's also important to have dreams and aspirations. What's the difference between goals and dreams? I'm sure there's lots of definitions, but here's my take on it. Goals are specific and attainable. Dreams are things that you'd like to reach, but don't know when, how or if.
So, with that said, I'm all about impulsive goal setting. Seriously. I think when you follow your first instinct, it's sometimes exactly what you need. Overthink it and you can psych yourself out.
Short term goals:
Run a strong half marathon on Nov 13
Run that half marathon in less then 2:15
These goals are ones that I am currently working towards and have a date when I plan to achieve them. I consider them to be attainable and realistic right now. The 2:15 goal scares me a little bit, yet at the same time, I question whether I can even go faster. The Mcmillan calculator actually predicts my half marathon time at 2:05:50 (based on my recent 10k). Right now, I intend to pace for 2:15, and then negative split if I have it in me.
Mid-term goals:
Run a sub 26 minute 5K
Run a sub 55 minute 10K
Run a sub 2 hour half marathon
Break 3 hours in an Olympic triathlon
Complete a half ironman, to the best of my ability
Some of these goals are probably attainable (or almost attainable) now, but I don't have specific plans when I will achieve them. I mainly plan to shoot for them the next time I am doing races of those distances.
Long-term goals:
Complete a marathon, to the best of my ability
Complete a full ironman, to the best of my ability
These are things I definitely plan to do, eventually. The ironman is years away, and I haven't decided yet when I will be attempting a marathon.
Something that I have come to realize about myself is that I will never be happy with "just finishing". I don't always have to have a time goal, but I need to feel like I did everything I could, on that day and at that point in my training. Hence, the term "to the best of my ability" on some of the longer distance races. If I cross an ironman finish line in 16:59:59 and I gave it everything I had, I'd be happy with finishing. If I crossed it in 14 hours, but I took it really easy on the bike and walked on the run (when I had no need to), I'd be unhappy.
And now, because sometimes, you should shoot for the stars...
Dreams:
Place in my age group
Boston Qualify
Kona Qualify
I've often been heard saying "I'm never going to be placing". I'm now recognizing that that's a limit that I've put on myself. At this point, I don't know what I'm capable of. However, I do believe that I have the potential to do far more then I have. I've also been heard to say "I'm not a fast runner." I now believe I have the potential to go much much faster then I have. I haven't even scratched the surface of my speed.
And yep, I put it out there. I would love to BQ or KQ. Is that an attainable goal? Truthfully, I don't know. I honestly don't know if I have that potential. But, then that's why it's not a "goal". I might have that potential though. And, that is why I've allowed it to be a dream.
As for limits? Well, I'm not going there anymore. About the only limit I'm seeing is that I will never go pro. Realistically, I'm too old for that, and at this point in my life, it's not what I want for me or my family.
Otherwise, the possibilities are limitless. I'll just see how far I can go.
Um, did I happen to mention that I destroyed that goal just over a week ago? After 16 months of running, I reached my "ultimate" goal.
It was an incredibly rewarding experience. Yet, at the same time, it kind of left me directionless. Searching for something. But what?
New goals. New dreams.
Here's the thing though. I was so set on where my limits were that I didn't dare to look beyond that. But, really? Where are my limits? I don't know the answer to that question, but I do know one thing: I'm not setting a limit on it.
It's important to have short term goals, mid-term goals, and long term goals. It's also important to have dreams and aspirations. What's the difference between goals and dreams? I'm sure there's lots of definitions, but here's my take on it. Goals are specific and attainable. Dreams are things that you'd like to reach, but don't know when, how or if.
So, with that said, I'm all about impulsive goal setting. Seriously. I think when you follow your first instinct, it's sometimes exactly what you need. Overthink it and you can psych yourself out.
Short term goals:
Run a strong half marathon on Nov 13
Run that half marathon in less then 2:15
These goals are ones that I am currently working towards and have a date when I plan to achieve them. I consider them to be attainable and realistic right now. The 2:15 goal scares me a little bit, yet at the same time, I question whether I can even go faster. The Mcmillan calculator actually predicts my half marathon time at 2:05:50 (based on my recent 10k). Right now, I intend to pace for 2:15, and then negative split if I have it in me.
Mid-term goals:
Run a sub 26 minute 5K
Run a sub 55 minute 10K
Run a sub 2 hour half marathon
Break 3 hours in an Olympic triathlon
Complete a half ironman, to the best of my ability
Some of these goals are probably attainable (or almost attainable) now, but I don't have specific plans when I will achieve them. I mainly plan to shoot for them the next time I am doing races of those distances.
Long-term goals:
Complete a marathon, to the best of my ability
Complete a full ironman, to the best of my ability
These are things I definitely plan to do, eventually. The ironman is years away, and I haven't decided yet when I will be attempting a marathon.
Something that I have come to realize about myself is that I will never be happy with "just finishing". I don't always have to have a time goal, but I need to feel like I did everything I could, on that day and at that point in my training. Hence, the term "to the best of my ability" on some of the longer distance races. If I cross an ironman finish line in 16:59:59 and I gave it everything I had, I'd be happy with finishing. If I crossed it in 14 hours, but I took it really easy on the bike and walked on the run (when I had no need to), I'd be unhappy.
And now, because sometimes, you should shoot for the stars...
Dreams:
Place in my age group
Boston Qualify
Kona Qualify
I've often been heard saying "I'm never going to be placing". I'm now recognizing that that's a limit that I've put on myself. At this point, I don't know what I'm capable of. However, I do believe that I have the potential to do far more then I have. I've also been heard to say "I'm not a fast runner." I now believe I have the potential to go much much faster then I have. I haven't even scratched the surface of my speed.
And yep, I put it out there. I would love to BQ or KQ. Is that an attainable goal? Truthfully, I don't know. I honestly don't know if I have that potential. But, then that's why it's not a "goal". I might have that potential though. And, that is why I've allowed it to be a dream.
As for limits? Well, I'm not going there anymore. About the only limit I'm seeing is that I will never go pro. Realistically, I'm too old for that, and at this point in my life, it's not what I want for me or my family.
Otherwise, the possibilities are limitless. I'll just see how far I can go.
Friday, July 15, 2011
Goals for triathlon number 2!
On Sunday, I will be doing my second triathlon, but some of the experiences will be a first. The major, defining difference is that this one will have an open water swim, rather then a pool swim.
In my opinion, this dramatically changes the swim, bike, and to a certain extent, transition aspects.
The reason it changes the swim is obvious: I'm not swimming in a pool. There are no lines on the bottom. No walls to push off of. I'll be wearing a wetsuit. I can't touch bottom. I have swam in my wetsuit, in open water - twice. Limited experience, no doubt, but I'm feeling cautiously confident regardless.
It also changes the bike. There will be a lot more people starting around the same time. Sure, the swim spreads people out some, but with everyone starting the swim at the same time, we'll be a lot closer together entering the bike then in a pool swim where a person starts every minute or so. This means significantly more passing and getting passed. In my first tri, I think I was passed twice and passed three people. In this one, I expect it will be in the dozens. For those of you not familiar, drafting is illegal in triathlons (aside from short distance pros, which I won't be competing in).
It also changes transition a little bit. I ran right past my transition spot both times at Vulcan. That was with a minimal number of people in transition. I only imagine it will be that much more confusing with lots of people there. Plus, I've got an added step in needing to remove my wetsuit.
As I've stated before, this is an "experience" triathlon for me, so my goals are experience related rather then time related.
Without further ado, my goals:
1. Don't drown and come out of the water smiling.
2. Find my transition spot the first time I go towards it. Execute smooth transitions.
3. Push myself on the bike.
4. Finish with a smile on my face.
I'm not concerned about being able to do the distance. I'm training for an Olympic right now, and have trained beyond the sprint distances already. It is slightly longer then my last one with a 750m swim rather then 500m and a 23 km bike (I assume it's the loop distance that worked with the roads) rather then 15km. The run is the same, at 5km.
My first triathlon, I had a stellar run following an easy bike. Now, I know that you shouldn't go too hard on the bike because you need to be able to run after. Having said that, I think it's worth pushing a bit harder on the bike. It's not a Sunday bike ride after all. (Actually, I guess it is a "Sunday" ride, but I digress.) It might backfire on me and I'll be burnt out on the run, or I might discover that I still have enough in the tank. Either way, sometimes it's worth taking risks to see where it takes you.
With two days to go, I'm still eerily calm about this triathlon. The first one, I was a nervous wreck for a full week leading up to it. I expected to feel that way with this one purely because of the swim difference. Not complaining, just commenting.
Bring it on!
In my opinion, this dramatically changes the swim, bike, and to a certain extent, transition aspects.
The reason it changes the swim is obvious: I'm not swimming in a pool. There are no lines on the bottom. No walls to push off of. I'll be wearing a wetsuit. I can't touch bottom. I have swam in my wetsuit, in open water - twice. Limited experience, no doubt, but I'm feeling cautiously confident regardless.
It also changes the bike. There will be a lot more people starting around the same time. Sure, the swim spreads people out some, but with everyone starting the swim at the same time, we'll be a lot closer together entering the bike then in a pool swim where a person starts every minute or so. This means significantly more passing and getting passed. In my first tri, I think I was passed twice and passed three people. In this one, I expect it will be in the dozens. For those of you not familiar, drafting is illegal in triathlons (aside from short distance pros, which I won't be competing in).
It also changes transition a little bit. I ran right past my transition spot both times at Vulcan. That was with a minimal number of people in transition. I only imagine it will be that much more confusing with lots of people there. Plus, I've got an added step in needing to remove my wetsuit.
As I've stated before, this is an "experience" triathlon for me, so my goals are experience related rather then time related.
Without further ado, my goals:
1. Don't drown and come out of the water smiling.
2. Find my transition spot the first time I go towards it. Execute smooth transitions.
3. Push myself on the bike.
4. Finish with a smile on my face.
I'm not concerned about being able to do the distance. I'm training for an Olympic right now, and have trained beyond the sprint distances already. It is slightly longer then my last one with a 750m swim rather then 500m and a 23 km bike (I assume it's the loop distance that worked with the roads) rather then 15km. The run is the same, at 5km.
My first triathlon, I had a stellar run following an easy bike. Now, I know that you shouldn't go too hard on the bike because you need to be able to run after. Having said that, I think it's worth pushing a bit harder on the bike. It's not a Sunday bike ride after all. (Actually, I guess it is a "Sunday" ride, but I digress.) It might backfire on me and I'll be burnt out on the run, or I might discover that I still have enough in the tank. Either way, sometimes it's worth taking risks to see where it takes you.
With two days to go, I'm still eerily calm about this triathlon. The first one, I was a nervous wreck for a full week leading up to it. I expected to feel that way with this one purely because of the swim difference. Not complaining, just commenting.
Bring it on!
Thursday, May 19, 2011
One year later... Beating mediocrity.
When I started this blog, it was a weight loss blog. I promised my readers that they could follow my journey to lose 60-80 pounds. I'm still on that journey, but along the way, I found another one. One that took my life in a whole new direction.
One year ago (technically a year and a day, but my internet connection was down yesterday), I wrote a post titled "Mediocrity". In it, I talked about my lifelong habit of never trying too hard. If you don't really work to achieve your dreams, it doesn't matter if you don't get there.
At the end of that post, I set a goal. On that day, it was almost a whim. I wrote:
"Next summer, I'd like to do a triathlon.
Overly ambitious? Maybe. For one, I can barely swim, so I'll need to take lessons and get some serious practice in. I also don't run. I'm still worried about the impact the extra weight I'm carrying will have on my knees. I do bike and I figure the 70 pounds of kids I pull in the trailer is a bonus for training.
I am setting a goal that I don't know if I can complete. But, I do know one thing. This time I'm going to try. Actually try."
On that day, the idea of doing a triathlon - any triathlon - seemed huge to me. Today, that goal is almost in reach. In 16 days, I will do my first Sprint triathlon, with a 500 metre pool swim, 15km bike ride, and 5k run. In September, I will complete an Olympic length triathlon, with a 1500 metre open water swim, 40km bike, and 10km run.
The last year has been a big year for me. I've done things that I never dreamed myself capable of. The girl that was afraid to enter the deep end of the pool now swims three times a week. I had never run before, and I completed a half marathon a month ago. I can almost take for granted my ability to swim, bike and run.
Almost take for granted?
Now, there's a danger in there. A danger of complacency.
So, I am going to admit something that's been going on in my head lately:
I believe myself capable of much more then I've been doing. I believe myself capable of going much faster then I've ever gone before. If, I'm only willing to work for it. If I'm only willing to take the risk and let myself really tri to do it. When I talk to people about running, I often throw in the fact that "oh, I'm not very fast". And, I'm not. I'm okay with that.
BUT, I think I am capable of being a heck of a lot faster then I ever go. I don't think it will be easy. And don't worry, I don't think I can run out the door today and run a 2o minute 5k. I have yet to run a full length 30 minute 5k, but I believe I can smash that barrier. And then? 27? 25?
Here's the thing, I don't work that hard. Yes, you don't want to be too rough on your body. Most of your runs should be easy. But, I never worry about whether I can complete the distance. I rarely feel like I have to really fight through anymore. If I feel like walking during a run, I evaluate whether it is my mind or body that really wants to. It's almost always my mind. My body is almost always capable of more then I can throw at it.
I hold back. In last week's swim, we were doing 100 metre and 200 metre swims. We were supposed to hold the same pace. I swam the 200 metre swim significantly faster - meaning I was holding back on what I could do in the 100. I was keeping something in reserve to prevent failure.
Truthfully, I don't know what this post means. Right now, my immediate goal is still completing my first triathlon. But, somehow, I know that I am not going to be happy with "just finishing" every time. Deep down, I'm fiercely competitive. I know that I won't be a top finisher, but I do need to beat myself. I need to see how far I can go.
One year ago (technically a year and a day, but my internet connection was down yesterday), I wrote a post titled "Mediocrity". In it, I talked about my lifelong habit of never trying too hard. If you don't really work to achieve your dreams, it doesn't matter if you don't get there.
At the end of that post, I set a goal. On that day, it was almost a whim. I wrote:
"Next summer, I'd like to do a triathlon.
Overly ambitious? Maybe. For one, I can barely swim, so I'll need to take lessons and get some serious practice in. I also don't run. I'm still worried about the impact the extra weight I'm carrying will have on my knees. I do bike and I figure the 70 pounds of kids I pull in the trailer is a bonus for training.
I am setting a goal that I don't know if I can complete. But, I do know one thing. This time I'm going to try. Actually try."
On that day, the idea of doing a triathlon - any triathlon - seemed huge to me. Today, that goal is almost in reach. In 16 days, I will do my first Sprint triathlon, with a 500 metre pool swim, 15km bike ride, and 5k run. In September, I will complete an Olympic length triathlon, with a 1500 metre open water swim, 40km bike, and 10km run.
The last year has been a big year for me. I've done things that I never dreamed myself capable of. The girl that was afraid to enter the deep end of the pool now swims three times a week. I had never run before, and I completed a half marathon a month ago. I can almost take for granted my ability to swim, bike and run.
Almost take for granted?
Now, there's a danger in there. A danger of complacency.
So, I am going to admit something that's been going on in my head lately:
I believe myself capable of much more then I've been doing. I believe myself capable of going much faster then I've ever gone before. If, I'm only willing to work for it. If I'm only willing to take the risk and let myself really tri to do it. When I talk to people about running, I often throw in the fact that "oh, I'm not very fast". And, I'm not. I'm okay with that.
BUT, I think I am capable of being a heck of a lot faster then I ever go. I don't think it will be easy. And don't worry, I don't think I can run out the door today and run a 2o minute 5k. I have yet to run a full length 30 minute 5k, but I believe I can smash that barrier. And then? 27? 25?
Here's the thing, I don't work that hard. Yes, you don't want to be too rough on your body. Most of your runs should be easy. But, I never worry about whether I can complete the distance. I rarely feel like I have to really fight through anymore. If I feel like walking during a run, I evaluate whether it is my mind or body that really wants to. It's almost always my mind. My body is almost always capable of more then I can throw at it.
I hold back. In last week's swim, we were doing 100 metre and 200 metre swims. We were supposed to hold the same pace. I swam the 200 metre swim significantly faster - meaning I was holding back on what I could do in the 100. I was keeping something in reserve to prevent failure.
Truthfully, I don't know what this post means. Right now, my immediate goal is still completing my first triathlon. But, somehow, I know that I am not going to be happy with "just finishing" every time. Deep down, I'm fiercely competitive. I know that I won't be a top finisher, but I do need to beat myself. I need to see how far I can go.
Friday, April 15, 2011
Setting goals for my first half marathon!
So, with my first half mary coming up in two days, it's time to get real and consider what my goals are for it.
I'm not setting a time goal for a couple reasons: 1. It's my first of a new distance. I don't intend to ever set time goals when I'm doing a brand new distance. 2. I think the time is far less important then the execution. I fare better in focusing on how I execute a race then I do focusing purely on the time I finish it in.
This may be a tough race. For one thing, it's supposed to be a challenging course, with a fair bit of elevation in the second half of it. For another, the weather conditions are far from ideal. The temperature is likely to be a bit below freezing. That, in itself, wouldn't be so bad. The non-ideal part is the fact that it's been raining and snowing the last few days. And, it hasn't been warm enough to melt any of that accumulation. On the plus side, the race organizers have said that they plan to sand icy areas, so hopefully it will still be in good shape.
I picked up my race package today - race package meaning shirt and bib. I can't say I'm a huge fan of the colour, and the sleeves are too short. That surprises me actually. I know I'm a tall woman, but considering it's a unisex shirt, I would have expected longer sleeves.
Anyways, without further ado, my goals for this race are:
1. To finish.
2. To pace well and finish strong.
3. Not let the things out of my control get to me. (Such as icy pathways or congested areas).
That's it, that's all!
Two days from now, I'll have finished a half marathon! Who'd have thunk it?
I'm not setting a time goal for a couple reasons: 1. It's my first of a new distance. I don't intend to ever set time goals when I'm doing a brand new distance. 2. I think the time is far less important then the execution. I fare better in focusing on how I execute a race then I do focusing purely on the time I finish it in.
This may be a tough race. For one thing, it's supposed to be a challenging course, with a fair bit of elevation in the second half of it. For another, the weather conditions are far from ideal. The temperature is likely to be a bit below freezing. That, in itself, wouldn't be so bad. The non-ideal part is the fact that it's been raining and snowing the last few days. And, it hasn't been warm enough to melt any of that accumulation. On the plus side, the race organizers have said that they plan to sand icy areas, so hopefully it will still be in good shape.
I picked up my race package today - race package meaning shirt and bib. I can't say I'm a huge fan of the colour, and the sleeves are too short. That surprises me actually. I know I'm a tall woman, but considering it's a unisex shirt, I would have expected longer sleeves.
Anyways, without further ado, my goals for this race are:
1. To finish.
2. To pace well and finish strong.
3. Not let the things out of my control get to me. (Such as icy pathways or congested areas).
That's it, that's all!
Two days from now, I'll have finished a half marathon! Who'd have thunk it?
Thursday, March 10, 2011
Setting goals, without setting yourself up for disappointment
My next race is coming up on Saturday. This will be my fourth race. So far, I've done 2 5k races and 1 10k race. This will be my second 10k race.
My first and second race were amazing. It was my first time for each distance and my main goal for each of them was to finish. The experiences were full of victory and accomplishment, the overcoming of barriers and achieving something that I never thought possible.
My third race was frustrating and disappointing. I don't look back on it with good feelings. The reasons? The congestion at the start line, my poor pacing, the confusion of where the start line actually was, the short course. Looking at those reasons though, there was only one of those items that was in my control. Yet, at the time, I let myself get worked up and stressed about it all, which surely didn't help my performance.
So, looking at my goals for this next race there's a few criteria I need to consider. I need to keep my goals realistic. I also need to keep them flexible. If race day logistics aren't what are expected, I'll adjust my goals.
When I first signed up for this race, it was with the thought that I might be able to achieve a sub-60 minute time. I am now reconsidering that.
I am still a very new runner. I've been running for less then a year, and have only done a few races. I do very little speed work, focusing instead on building my running volume.
I also haven't really trained for this race. That's not to say that I haven't been running. I have. But, I've been training for a half marathon. My long runs are up to 16-18km and are long and slow. I usually do three shorter runs a week in the 6-8km range. As I get close to this 10km race, I'm realizing it isn't really a distance I feel prepared for. I know I can go faster then I run at almost twice the distance, yet it's not such a short distance that I can get away with going too fast and pacing poorly.
For all of these reasons, my goals for this race are not really time based. My goals are:
1. Control what I can and let go of what I can't.
This means that I'll arrive early to find parking, but I won't start freaking out if it's really busy. I'll try to line up in an appropriate spot for the speed I plan to run, but if I get stuck in a crowd and have to go slower at first, I'll accept that and pick up the speed when I can. If the course is long or short, that's life. I'll run it and finish it.
2. Pace myself well
It's easy to let race day adrenaline carry you away at the starting line. In my last race, I also got caught up in trying to "make up time" after a congested first kilometer. This time, I intend to find a pace that pushes me, but is sustainable, and then hold that pace when I can. I do have an approximate pace in mind, but I'm going to play it partly by ear as well, depending on how I am feeling.
3. Push myself and finish strong
While I'm looking to find a sustainable pace, I'm also shooting for one that challenges me. I want to finish this race feeling like I gave it my all and I pushed myself as hard as I can.
Right now, my races should be about the execution, not the time. Once I have more experience, and I consistently execute well, I can start shooting for time goals and personal bests. I truly believe that this approach will yield some personal bests regardless, but I want to finish races feeling good about how I ran the race, rather then then just the time I get.
My first and second race were amazing. It was my first time for each distance and my main goal for each of them was to finish. The experiences were full of victory and accomplishment, the overcoming of barriers and achieving something that I never thought possible.
My third race was frustrating and disappointing. I don't look back on it with good feelings. The reasons? The congestion at the start line, my poor pacing, the confusion of where the start line actually was, the short course. Looking at those reasons though, there was only one of those items that was in my control. Yet, at the time, I let myself get worked up and stressed about it all, which surely didn't help my performance.
So, looking at my goals for this next race there's a few criteria I need to consider. I need to keep my goals realistic. I also need to keep them flexible. If race day logistics aren't what are expected, I'll adjust my goals.
When I first signed up for this race, it was with the thought that I might be able to achieve a sub-60 minute time. I am now reconsidering that.
I am still a very new runner. I've been running for less then a year, and have only done a few races. I do very little speed work, focusing instead on building my running volume.
I also haven't really trained for this race. That's not to say that I haven't been running. I have. But, I've been training for a half marathon. My long runs are up to 16-18km and are long and slow. I usually do three shorter runs a week in the 6-8km range. As I get close to this 10km race, I'm realizing it isn't really a distance I feel prepared for. I know I can go faster then I run at almost twice the distance, yet it's not such a short distance that I can get away with going too fast and pacing poorly.
For all of these reasons, my goals for this race are not really time based. My goals are:
1. Control what I can and let go of what I can't.
This means that I'll arrive early to find parking, but I won't start freaking out if it's really busy. I'll try to line up in an appropriate spot for the speed I plan to run, but if I get stuck in a crowd and have to go slower at first, I'll accept that and pick up the speed when I can. If the course is long or short, that's life. I'll run it and finish it.
2. Pace myself well
It's easy to let race day adrenaline carry you away at the starting line. In my last race, I also got caught up in trying to "make up time" after a congested first kilometer. This time, I intend to find a pace that pushes me, but is sustainable, and then hold that pace when I can. I do have an approximate pace in mind, but I'm going to play it partly by ear as well, depending on how I am feeling.
3. Push myself and finish strong
While I'm looking to find a sustainable pace, I'm also shooting for one that challenges me. I want to finish this race feeling like I gave it my all and I pushed myself as hard as I can.
Right now, my races should be about the execution, not the time. Once I have more experience, and I consistently execute well, I can start shooting for time goals and personal bests. I truly believe that this approach will yield some personal bests regardless, but I want to finish races feeling good about how I ran the race, rather then then just the time I get.
Tuesday, November 30, 2010
Weekly weigh in and goals
This week I weighed in at 205.8 pounds, for a weekly loss of 2.2 and a total loss of 38. I'm nearing two big milestones. First of all, the 40 pound loss mark is within reach. Then, getting below 200 and entering onederland isn't far behind.
Last week, my goal was to get back to weighing and measuring all my food. Um... yeah... Okay, I kept this goal up barely at all. My kitchen scale has a dead battery which I had meant to replace and didn't get around to. And, my measuring cups? Well, I just didn't use them.
Having said that, I did get back to a point of being aware of my serving sizes. I started to realize that I was had been eating too large of portions on some of my regular foods, and I can tell that without measuring. Despite the fact I didn't make this goal at all, I'm not going to make this my goal again for next week. I am going to replace that battery, and I am going to start periodically measuring my food, particularly the ones I have more of a tendency to go overboard on.
I also gave myself a new calorie range last week. I dropped from 1600-2000 to 1200-1600. I must admit that I lived near the top of that range most days, and went over it the day of my long run. I may consider adjusting it, but I'll give it one more week before I make that decision. It's a balancing act for me to eat enough to sustain my training while still losing weight.
So, my goal for next week? Stretching.
I tend to skip stretching a lot of the time because I find it boring. I know there is mixed research about it, and some of it even hints that stretching isn't always necessary. Stretching does make a difference for me though, and that's what really matters. I notice that I get less stiffness in my muscles when I stretch following a run. I also need to start stretching my arms following swims. So, this week, I'm committing to doing at least a few (yeah, set the bar high...) stretches after every workout.
I have 4 more weigh ins this year, and 6 pounds to go before I hit onederland!
Last week, my goal was to get back to weighing and measuring all my food. Um... yeah... Okay, I kept this goal up barely at all. My kitchen scale has a dead battery which I had meant to replace and didn't get around to. And, my measuring cups? Well, I just didn't use them.
Having said that, I did get back to a point of being aware of my serving sizes. I started to realize that I was had been eating too large of portions on some of my regular foods, and I can tell that without measuring. Despite the fact I didn't make this goal at all, I'm not going to make this my goal again for next week. I am going to replace that battery, and I am going to start periodically measuring my food, particularly the ones I have more of a tendency to go overboard on.
I also gave myself a new calorie range last week. I dropped from 1600-2000 to 1200-1600. I must admit that I lived near the top of that range most days, and went over it the day of my long run. I may consider adjusting it, but I'll give it one more week before I make that decision. It's a balancing act for me to eat enough to sustain my training while still losing weight.
So, my goal for next week? Stretching.
I tend to skip stretching a lot of the time because I find it boring. I know there is mixed research about it, and some of it even hints that stretching isn't always necessary. Stretching does make a difference for me though, and that's what really matters. I notice that I get less stiffness in my muscles when I stretch following a run. I also need to start stretching my arms following swims. So, this week, I'm committing to doing at least a few (yeah, set the bar high...) stretches after every workout.
I have 4 more weigh ins this year, and 6 pounds to go before I hit onederland!
Monday, September 20, 2010
Weekly weigh in and goal update
Sometimes the scale gives you what you deserve. Sometimes it doesn't.
This week, the first couple days I didn't do my tracking until the end of the day, surely forgetting things and leaving them out. Then on the weekend, I attended a party where I did not stay on track. I let my 2 year old daughter lead me astray. She's got quite a sweet tooth and managed to get to the desert table to grab cookies far too many times to allow her to keep them. Once her little hands got onto them, I didn't feel like I could put them back and felt bad about wasting them, so... Yep.
I need to remember that the food is even more wasted on my thighs then in the garbage.
Despite that, I've been rewarded this week with a weigh in of 217.6, for a weekly loss of 1.4, and a total loss of 26.4.
Yipee!
I've been having trouble with some of my goals though, which I listed here.
Food:
The tracking I've got back on track, and going over my calories was just a blip, not a regular thing. However, foodwise, I can not seem to get sufficient calcium. Since the beginning of September, I've only had 4 days where I met the daily requirement. On average, I tend to get about 70% of what I should, and that is with making an effort to have yogurt, cheese and occasional milk.
I've come to the conclusion that I need to supplement. I am very much a fan of getting required nutrients from food, but it just isn't happening, and I don't see that changing with my diet. Dairy foods have a tendency to be fairly dense in calories, and while I include them in a balanced diet, I don't think it will work for me to increase them even more.
Time to pick up the supplement.
Activity
I have thoroughly failed in my goal of biking 3 days a week. I've underestimated the effect that the weather has on me. I have no problem getting out and running in cold rainy weather, but I can't seem to bike in it. Part of it is the fact that biking generally means bringing my kids along in the chariot.
Okay. Even that isn't a good excuse. It's fairly easy to bundle them up and put the rain shield down. I just don't like biking in the rain. I also don't have the proper clothing to do so, and I'm unwilling to spend the money on clothes that I intend to shrink out of.
There. I'm being honest. Wimpy, but honest.
On the other hand, I'm running more. I'm doing more distance one run per week and I've added a fourth run since I decided to start training for a 10k. And, the pool reopens this week so I can go back to getting my 3 swims in! Yipee!
I've decided to be lenient on myself when it comes to achieving the biking goal. This week, the weather is supposed to be looking up, so I'm optimistic that we'll get out with the bike a few times.
Life
FAIL!
A bit dramatic, maybe.
I actually have been keeping my kitchen cleaner then usual. The dishes are generally close to being caught up, and the kitchen is in an actual clean state multiple times a week. I'd like to get to the point of it being clean every morning when I get up though. I think it would be good for my mental health.
As for unpacking boxes... Okay, I'm a procrastinator. I have walked into the storage (aka box) room a few times with good intentions and felt completely overwhelmed. I just need to dive in and do it though. The goal was only one a week, but I'm going to try to make up for some of the missed ones.
Overall
I've had an okay month so far. Despite the goals I need to work on, I had a great race, and am super happy with my running. I may actually be developing a running addiction. I've gotten better with my tracking and feel like I'm doing really well right now.
I wouldn't say I started my month off with a bang, but I'd like to finish it that way. To lose almost a pound and a half during a mediocre week was impressive. What might I lose if I have a series of really strong weeks?
This week, the first couple days I didn't do my tracking until the end of the day, surely forgetting things and leaving them out. Then on the weekend, I attended a party where I did not stay on track. I let my 2 year old daughter lead me astray. She's got quite a sweet tooth and managed to get to the desert table to grab cookies far too many times to allow her to keep them. Once her little hands got onto them, I didn't feel like I could put them back and felt bad about wasting them, so... Yep.
I need to remember that the food is even more wasted on my thighs then in the garbage.
Despite that, I've been rewarded this week with a weigh in of 217.6, for a weekly loss of 1.4, and a total loss of 26.4.
Yipee!
I've been having trouble with some of my goals though, which I listed here.
Food:
The tracking I've got back on track, and going over my calories was just a blip, not a regular thing. However, foodwise, I can not seem to get sufficient calcium. Since the beginning of September, I've only had 4 days where I met the daily requirement. On average, I tend to get about 70% of what I should, and that is with making an effort to have yogurt, cheese and occasional milk.
I've come to the conclusion that I need to supplement. I am very much a fan of getting required nutrients from food, but it just isn't happening, and I don't see that changing with my diet. Dairy foods have a tendency to be fairly dense in calories, and while I include them in a balanced diet, I don't think it will work for me to increase them even more.
Time to pick up the supplement.
Activity
I have thoroughly failed in my goal of biking 3 days a week. I've underestimated the effect that the weather has on me. I have no problem getting out and running in cold rainy weather, but I can't seem to bike in it. Part of it is the fact that biking generally means bringing my kids along in the chariot.
Okay. Even that isn't a good excuse. It's fairly easy to bundle them up and put the rain shield down. I just don't like biking in the rain. I also don't have the proper clothing to do so, and I'm unwilling to spend the money on clothes that I intend to shrink out of.
There. I'm being honest. Wimpy, but honest.
On the other hand, I'm running more. I'm doing more distance one run per week and I've added a fourth run since I decided to start training for a 10k. And, the pool reopens this week so I can go back to getting my 3 swims in! Yipee!
I've decided to be lenient on myself when it comes to achieving the biking goal. This week, the weather is supposed to be looking up, so I'm optimistic that we'll get out with the bike a few times.
Life
FAIL!
A bit dramatic, maybe.
I actually have been keeping my kitchen cleaner then usual. The dishes are generally close to being caught up, and the kitchen is in an actual clean state multiple times a week. I'd like to get to the point of it being clean every morning when I get up though. I think it would be good for my mental health.
As for unpacking boxes... Okay, I'm a procrastinator. I have walked into the storage (aka box) room a few times with good intentions and felt completely overwhelmed. I just need to dive in and do it though. The goal was only one a week, but I'm going to try to make up for some of the missed ones.
Overall
I've had an okay month so far. Despite the goals I need to work on, I had a great race, and am super happy with my running. I may actually be developing a running addiction. I've gotten better with my tracking and feel like I'm doing really well right now.
I wouldn't say I started my month off with a bang, but I'd like to finish it that way. To lose almost a pound and a half during a mediocre week was impressive. What might I lose if I have a series of really strong weeks?
Monday, August 2, 2010
August Goals
So, the last two months, I've started setting specific goals. I like what it does for me. Even when I haven't achieved everything exactly how I planned, I've learned from it. Either I've learned that I am capable of much more then I thought, or I've recognized areas that I need to work harder.
I have come to one major conclusion in the last few weeks. I am not losing weight at the rate I would like to. Since January, I have lost a grand total of about 20 pounds. (Progress picture soon to come, since I haven't done the 20 pound one.) I am not going to whine or complain. I had hoped to reach the weight I was at, when I was married, by my fifth anniversary - which happens in 5 days. That isn't going to happen. I am around 30 pounds away from that.
Having said that, I am the one that has the power to change that. I can't change what I have done, but I can change what I will do. Over the rest of this year, I intend to start dropping the pounds as I increase my fitness level.
I still will not make one of my monthly goals a weight loss one. I believe firmly in setting goals for things I want to do, rather then things I want to have happen. Weight loss is something that will happen as a result of following through on my other goals.
The next month is one in which my routine becomes a little more normal again. Aside from this week: In a few days, my husband and I are going for a 3 day backpacking trip for our anniversary. After that, we're home, and there aren't any more significant disruptions to our routine.
Without further ado, my goals:
1. Track my food intake everyday.
Last month, I had a goal to track my food intake 5 out of 7 days. The very first mistake I made in achieving this goal was in how I set it. I allowed for failure right away by not giving myself credit to be able to do it every day. At this point, food tracking is something that needs to be a habit. One doesn't create a habit with inconsistency.
This is also the first goal because, if I'm serious about losing weight, it is the most important step.
2. Run 3 days a week, Bike 3 days a week, Swim 3 days a week.
Yesterday, I suggested that I should have broken this into three goals, yet here it is in one. Today, I actually considered not including it as a goal, as it is almost a habit or a routine. It's also something enjoy and want to do. Having said that, it takes a long time to make something into a true habit, and I think I still need to be focused on keeping it part of my routine.
3. Time how long it takes for me to swim 500 metres.
Most sprint triathlons are about 500 metres for the swim. Even though I am 3/4 of a year away from my first triathlon, I would like to have a benchmark. A time that I can work to improve. I also know I am now capable of swimming 500 metres. I may have to switch to backstroke for part of it, but I have done it, and can do it again.
4. Keep my dishes up and keep the island in my kitchen clean.
A bizarre goal to include on a weight loss blog? Kind of, but not really. For one, all areas of life are connected, and when you start letting chaos intrude into your home, it becomes very easy to let it intrude into your health and fitness routines. For another, the kitchen is the hub of food preparations. I am far more likely to cut up fruits and vegetables if there is a clean knife and cutting board handy and there is room on the counter to use it.
5. Hike to Floe Lake in Kootenay park.
My husband and I are doing one end of the trail we did for our honeymoon. It's about 10 km with about 1000 metres of elevation gain. We'll also be carrying packs that weigh about 50 pounds. The middle day, we'll be hiking up to a pass that has spectacular views.
For me, backpacking is one of those times when my body becomes very clear about it's needs. I don't overeat, because I don't need digestive issues while hiking. I don't under eat, because my body literally shuts down and becomes incapable of hiking. I do eat a lot of food, and feel no guilt. It's nutrient dense, mostly clean foods, and home made.
I'm looking forward to August being a turning point for me. Up till now, I've come to know myself a lot better and figured out what is making me tick. I've discovered a love for activity and learned to run and swim. Now, it's time to lose the pounds so that my body is capable of everything I want to put it through.
What are your goals for the month?
I have come to one major conclusion in the last few weeks. I am not losing weight at the rate I would like to. Since January, I have lost a grand total of about 20 pounds. (Progress picture soon to come, since I haven't done the 20 pound one.) I am not going to whine or complain. I had hoped to reach the weight I was at, when I was married, by my fifth anniversary - which happens in 5 days. That isn't going to happen. I am around 30 pounds away from that.
Having said that, I am the one that has the power to change that. I can't change what I have done, but I can change what I will do. Over the rest of this year, I intend to start dropping the pounds as I increase my fitness level.
I still will not make one of my monthly goals a weight loss one. I believe firmly in setting goals for things I want to do, rather then things I want to have happen. Weight loss is something that will happen as a result of following through on my other goals.
The next month is one in which my routine becomes a little more normal again. Aside from this week: In a few days, my husband and I are going for a 3 day backpacking trip for our anniversary. After that, we're home, and there aren't any more significant disruptions to our routine.
Without further ado, my goals:
1. Track my food intake everyday.
Last month, I had a goal to track my food intake 5 out of 7 days. The very first mistake I made in achieving this goal was in how I set it. I allowed for failure right away by not giving myself credit to be able to do it every day. At this point, food tracking is something that needs to be a habit. One doesn't create a habit with inconsistency.
This is also the first goal because, if I'm serious about losing weight, it is the most important step.
2. Run 3 days a week, Bike 3 days a week, Swim 3 days a week.
Yesterday, I suggested that I should have broken this into three goals, yet here it is in one. Today, I actually considered not including it as a goal, as it is almost a habit or a routine. It's also something enjoy and want to do. Having said that, it takes a long time to make something into a true habit, and I think I still need to be focused on keeping it part of my routine.
3. Time how long it takes for me to swim 500 metres.
Most sprint triathlons are about 500 metres for the swim. Even though I am 3/4 of a year away from my first triathlon, I would like to have a benchmark. A time that I can work to improve. I also know I am now capable of swimming 500 metres. I may have to switch to backstroke for part of it, but I have done it, and can do it again.
4. Keep my dishes up and keep the island in my kitchen clean.
A bizarre goal to include on a weight loss blog? Kind of, but not really. For one, all areas of life are connected, and when you start letting chaos intrude into your home, it becomes very easy to let it intrude into your health and fitness routines. For another, the kitchen is the hub of food preparations. I am far more likely to cut up fruits and vegetables if there is a clean knife and cutting board handy and there is room on the counter to use it.
5. Hike to Floe Lake in Kootenay park.
My husband and I are doing one end of the trail we did for our honeymoon. It's about 10 km with about 1000 metres of elevation gain. We'll also be carrying packs that weigh about 50 pounds. The middle day, we'll be hiking up to a pass that has spectacular views.
For me, backpacking is one of those times when my body becomes very clear about it's needs. I don't overeat, because I don't need digestive issues while hiking. I don't under eat, because my body literally shuts down and becomes incapable of hiking. I do eat a lot of food, and feel no guilt. It's nutrient dense, mostly clean foods, and home made.
I'm looking forward to August being a turning point for me. Up till now, I've come to know myself a lot better and figured out what is making me tick. I've discovered a love for activity and learned to run and swim. Now, it's time to lose the pounds so that my body is capable of everything I want to put it through.
What are your goals for the month?
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