In my last post, I talked about setting goals for the New Year, and how I've always been pretty bad at following through with that type of thing. To that end, I thought I'd explain some of the things I'd like to accomplish in the next 12 months. This will hopefully keep me honest, knowing that at least a few people are reading this (yes, you).
Race times
Long term, I'd like to break 46 minutes in a 10K, and hit 45 minutes as a stretch. I'll mostly be racing 10Ks this year (thanks to the ORRC 10K Series), so this will be my main focus. I'll probably do one or two 5Ks, and if I can break 22 minutes I'll be happy.
Assuming I'm able to do two half-marathons again this year, I want to get down to 1:47 or better. I'd hoped to beat 1:50 in my last race (the Foot Traffic Holiday Half in December), but missed it by almost two minutes.
I think the biggest key to reaching these goals is...
Running Mileage
I started adding miles at the end of 2011, but not consistently. For the last two months, I was averaging just over 20 miles per week, with some highs near 30 when I was training for the half. According to Runner's World, I'm barely running enough to race 5Ks, so I definitely need to find somewhere to add more.
My weekday morning runs are very tight because of work schedules. I have about 35 minutes if I leave the door right as my wife comes in from her workout. This past year, I averaged 27-28 minutes, or about 3.3 miles. (I have to factor in time for my running partner (left) to do what he needs to do out there.)
With a double once a week (Wednesday), all long runs at 10 miles or more, I should be able to get close to 30 miles per week.
Strength Training
I hit the weights three times in a normal week, but due to scheduling and other issues I sometimes drop that third day. When trying to add mileage for the half-marathons, I sometimes dropped my Sunday morning weight workout. My first goal is to maintain the three-day weight regimen.
Second, I want to make sure I'm doing at least two lower body exercises with each workout. Up until a few months ago, I usually skipped the legs altogether to keep them fresh for running. I don't think this was very wise, and I'm hopeful that weight-trained legs will make the hills easier and my finishes stronger.
Flexibility
I'm seriously tight. I try to stretch a little after my runs, and sometimes in the evening before bed, but I really need to make this a daily thing. I'm going to stretch for 10 minutes or so every night, and do some key post-run stretches every time as well.
I think that sums it up for me right now. I am thinking about how to address some more personal goals in a separate post. For now, this one is going to be a bit of a reference for the rest of the year.
Race times
Long term, I'd like to break 46 minutes in a 10K, and hit 45 minutes as a stretch. I'll mostly be racing 10Ks this year (thanks to the ORRC 10K Series), so this will be my main focus. I'll probably do one or two 5Ks, and if I can break 22 minutes I'll be happy.Assuming I'm able to do two half-marathons again this year, I want to get down to 1:47 or better. I'd hoped to beat 1:50 in my last race (the Foot Traffic Holiday Half in December), but missed it by almost two minutes.
I think the biggest key to reaching these goals is...
Running Mileage
I started adding miles at the end of 2011, but not consistently. For the last two months, I was averaging just over 20 miles per week, with some highs near 30 when I was training for the half. According to Runner's World, I'm barely running enough to race 5Ks, so I definitely need to find somewhere to add more.
My weekday morning runs are very tight because of work schedules. I have about 35 minutes if I leave the door right as my wife comes in from her workout. This past year, I averaged 27-28 minutes, or about 3.3 miles. (I have to factor in time for my running partner (left) to do what he needs to do out there.)With a double once a week (Wednesday), all long runs at 10 miles or more, I should be able to get close to 30 miles per week.
Strength Training
I hit the weights three times in a normal week, but due to scheduling and other issues I sometimes drop that third day. When trying to add mileage for the half-marathons, I sometimes dropped my Sunday morning weight workout. My first goal is to maintain the three-day weight regimen.
Second, I want to make sure I'm doing at least two lower body exercises with each workout. Up until a few months ago, I usually skipped the legs altogether to keep them fresh for running. I don't think this was very wise, and I'm hopeful that weight-trained legs will make the hills easier and my finishes stronger.
Flexibility
I'm seriously tight. I try to stretch a little after my runs, and sometimes in the evening before bed, but I really need to make this a daily thing. I'm going to stretch for 10 minutes or so every night, and do some key post-run stretches every time as well.
I think that sums it up for me right now. I am thinking about how to address some more personal goals in a separate post. For now, this one is going to be a bit of a reference for the rest of the year.
Giggle... I remember someone saying "my wife runs marathons but I can only support 10k occasionally but stick with 5s as sanity" or some such. Look at you now! ;-) The day you run a full marathon with her I'm going to sit by the finishline and be very impressed but laugh and point just so you know! :-)
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