Goals for the rest of 2014 and beyond.....
This page also needs to be updated to 2016 and beyond...to be updated later this week!!
1) Still chasing that sub-2 hour half-marathon. I'd like to achieve this sometime in 2015. If I look back to my most successful year in terms of time, it would be 2011. I used a higher volume training program to train for Grandma's, then switched to the Higdon Intermediate Plan for the Whistlestop Half, and then to the abbreviated 10-week Run Less, Run Faster approach to training that was featured in Runner's World for Rock N' Roll Vegas in early December. I think this gave me a solid base of miles so that I could really focus on the speedwork for the other two races. My first half of 2015 will be Tinkerbell on May 10th, 2015. I have not filled in the rest of the year yet, as I am being conservative while I recover from surgery. There is plenty of time to sign up for races when I know I'm back to 100%.
2) As much as I'd love to be 138-143 at the time of a targeted race, I'd take really anything in the 140s at this point. I have a solid 15 pounds to lose in the off-season, and am finally on the right path to do so. This includes following a higher protein, lower carb approach with no processed carbs, but including lower fat dairy. I am aiming for about 1400-1500 calories, less than 100g net carbs (carbs less fiber) and more than 100g protein. It got me down all the way to 135 when I was stalled out at 145 for awhile, so barring any hormonal issues that might be happening (it sucks to be 46), this should do the job. Commitment is key, and so far this week - I've nailed it. Success builds success, so I'm cautiously optimistic.
3) Again, still chasing the unassisted pull-up. This is going to be an end of the year 2015 goal for me as I'll need to build my upper body strength back up after the lapse from surgery, and of course, the less amount of body fat on the body, the easier this will be.
4) As soon as I reach my half marathon goal, I'd like to give another full marathon a go - either the Twin Cities Marathon or the Portland Marathon. Both have emotional ties to the races and much like the 10K I did this past summer - I made a promise to myself that one day I'd come back and run the race, not spectate or volunteer because I was too heavy and out-of-shape to complete them.
5) Continue to invite my family to train and run some races so that daily activity remains an important part of their lives.
6) Train for and complete a Sprint Triathlon. This is something I've always wanted to do, but I keep packing the schedule with running-only related events and it never happens
7) Do at least one destination race. This could be another Ragnar or an out-of-state and/or international one.
Everything below this line was sometime prior to June of 2013. I'm keeping it here just for recordkeeping purposes
Run the Garry Bjorklund Half Marathon on 6/22/13 at 1:59:59 or under! *UPDATE 5/20/13* Due to a less than perfect training cycle I am not optimistic that I'll be able to make this goal. I am looking at races later in the year for PR.
As a result, I'm looking at a few goals for this particular race:
1) of course the first one still stands - if the stars align and my feet are fast I'd love to get 1:59:59 or under
2) I ran this race at 2:16:15 the first time I ran it and would like to beat that time. Since I ran the full marathon last year, this will only be the 2nd time I've run the half, and I think this goal is easily doable.
3) Run negative split race and get the nutrition on-the-run solidified so that I don't have to guess for future half marathons.
Get back down to my racing weight range of 138-143.
What I need to do to accomplish this:
1) I am roughly 8-10 pounds heavier than I'd like to be for optimal running performance. Daily logging and meal planning need to be stepped up. The logging part is second-nature. However with 3 girls and a busy husband, plus myself, we tend to let dinner slide into take-out, restaurants or winging it. This has got to stop.
2) Do as much running as I can given my schedule and body cues to re-establish the base I had going into the 2011 Rock N' Roll Las Vegas Half Marathon. This in turn leads to leaning out, muscle building and weight loss.
3) Don't get into deprivation mode and restrict food groups. As much as the high protein, low-carb approach has worked for me in the past, it isn't conducive to running, and it has lead to disordered eating during full marathon training last year. Respect your body and give it the nutrition it needs to function the best it can and limit or avoid processed junk.
Be able to do at least one unassisted pull-up by 12/31/2013.
What I need to do to accomplish this:
1) Make sure I am doing some amount of upper body strength training once a week outside of personal training and TRX class.
2) Practice, practice, practice