It’s time to return to the plan. I took a few days off after The Ring. The blisters have healed up, and I think I’ve got sufficient rest. I’m back to my twenty pounds weight loss plus two more. I’m very tickled about that. Sorry that you, dear reader, will hear more of my yammering about weight loss and such, but it really makes me feel positive. And positive action begets more positive action..Which leads me to
I spent time this week ruminating over an article that I first read in the Spring Edition of Road Runners Club of America Magazine.The article was about setting goals-nothing new, but I cut the article out and pinned it to the bulletin board. Then, earlier this week, I took it down, really read it, and thought this is a nice reflective time to go through all the steps outlined, and make a plan. So the main headers below are courtesy of the RRCA article, with my plan written below.
1. Define what you want to accomplish this year
I guess if you use a rolling year, that would suit my plan. I want to complete the 2011 Massanutten 100 Trail Race.
2. Know where you are Right now
Err, I y’am what I am. I have a pretty good handle on what I am capable of at this minute.
3. Be Honest About What you Need to Develop
My Gaps: Speed
What can I do about that?
A. Lose Weight
B. Walking Speed
C. Hill Work
4. Set Sub Goals-break down your outcome/season long goals into specific, concentrated areas, like physical, nutrition, and mental skills.
Sub Goal: Weight Loss
1. Journaling and following WW Plan-consistently log and journal
2. Eat more veggies-get the 5-7 servings in
3. Eat less processed food
Sub Goal: Walking Speed
1. Walk the FAA Road-I plan on using one of my training days a week to improve on walking. My outside walking speed is just simply not fast enough. Although I have improved walking on the treadmill, the treadmill does too much of the work. I have a graveled road on our property-a private road, perfect to use to improve the walking stride.
2.Treadmill Walking-I know I just mentioned that the treadmill does too much of the work, but I will also use the treadmill, and the ability to increase the incline up to 10% on walking. I learned after last winter that although it can be the “Dread mill” it has allowed me to get in workouts when the outside conditions were too unsafe to be in.
3. Incorporate strides into runs-Lloyd had me doing these, and I will get back to this by gum!!! (This is one of these areas that I will put on the check-list for accountability.)
Sub Goal: Hill Work
Devote one day per training week to this
Change up the hill-drive to hill if necessary due to time constraints-I mention this because I meant to do hill work this summer. But the hill I wanted to do repeats on is mile 3 of my 6.4 mile loop. I felt it was ‘too far’ into my run, and I was spending too much time anyways…yada yada yada…so I think I will cut the whining out. If I have to drive over to the hill, so be it. Run a short warm-up and then hit the hill.
Also, change the hill! People, I live in the foothills of Appalachia. All I run on are hills (hence the “I don’t need hill repeats….”) I got lots of hills to chose from.
Log mileage and times for tracking and improvement-I think this is important. Establish a baseline of time from bottom to top, and top to bottom. Keep a log of this, so I can see improvement.
5. Commit yourself Totally-declare Goals. Committing yourself means writing down your goals where you will see them at the forefront of your mind. Creating a daily or weekly check off list that will help you stay motivated, as it allows you to see what areas you are doing well in and not so well in.
I think that’s what I am doing with this blog post! I also have been creating a little Excel spreadsheet, so I can mark certain areas: running mileage for the week, walking mileage, stretching, core workouts, weight change, strides. I may try to post it or do a screen shot to show.
6.Continually Monitor Your Progress
I think having my spreadsheet will help with this.
So, can you tell I like to plan things out? I feel really good about this. It helped to sit down and think about all the aspects of “a plan” and then to create the smaller steps to make this happen.
But Kim, what if you don’t get into Massanutten? The MMT 100 has gone to the lottery system. I did not get in last year, and was on the waiting list. I believe, if I had stayed on the waiting list, I would have been in the race. Sure, I might not get picked, and then be at the bottom of the wait list. And if that happens, it happens. But I am going to train for it (which is already going on, with my rolling calendar year) as if I was already selected. It’s only about 200 days out and counting..