Consistancy is #1 in 2014
I posted My 2013 in Review recently, and have been reading it over and over to assess my progress over the past year. It’s always hard to make such an assessment when you don’t have year-over-year results to compare. Since this was my first full year of running and don’t have 2012 to use as a benchmark, I have to break the year in chucks and compare it that way.
Fortunately, I used Runtastic, a mobile app on my iPhone to track all of my running throughout the year. I can review and assess the past 12 months, read notes I left to myself after training runs and races, see how much speed work I did and how many long runs I ran. I’ll note if my runs were on the road or on a trail, what the temps and weather was like, and how I felt after the run. There’s an immense amount of invaluable information I’ve saved in that little app. I highly recommend using a run diary whether it be one on your phone, a GPS watch or hand written. You’ll thank yourself one day.
Now I’m ready to set my goals for 2014…. to get serious and down to work about where I want to be this time next year, then… I can make a plan that will get me there. I take goal setting very serious, because if I don’t give myself a direction in which to go, I’ll fail. I’m a goal-setting-to-be-successful type of person… at work as well as at play. So here I go…
- Number One: BE CONSISTENT!! After reviewing last year… month over month… the lack of consistency has been my biggest downfall. My mileage bounced around too much, and I would take as long as a whole week off for no reason. The most damaging inconsistency was in my speed work… hence, the slow increase in speed. Typically, I make my goals measurable, but this one is more general. Additionally, I look at it in three areas:
- Training Consistency: I’ll set training plans and goals, and not deviate from them (unless, of course I’m injured). No skipping long runs!!
- Actual Running Consistency: Even during races and runs, I need to be more consistent and walk less.
- Nutritional Regime Consistency: Be more careful with my diet. Cut back the one cheat meal a week to one a month. Although this may sound crazy to some, I need to increase my daily caloric intake from 1,200 to 1,500. I’ll need to research this one some more to set a good plan in place.
- Speaking of speed work… this needs to definitely improve.
- Once a week, I need to either hit the treadmill or the track near work to do intervals or tempo runs. This has to be 4-7 miles.
- Twice a month (minimal), do hill repeats. And do them for real!!
- Incorporate at least a couple of strides in every easy run (except long runs).
And now for some more measurable goals:
- Finish the P90X3 program by March 31
- Incorporate P90X3 workouts 2-3 times per week into training program for remainder of the year
- Complete a one-year run streak starting January 1st (at least 1 mile every day)
- Run 1,000 miles in 12 months
- Get weight down to 130 and maintain it there
- Get body fat percentage into the fitness range… 21% – 24%
- Run a sub-25 minute 5k
- Run a sub-2 hour half marathon
- Run my first 25K
- Become a Half Fanatic this year!!
Now… the last thing I need to do is print this up and stick it to my refrigerator so I see it every day!! If it’s printed, then it’s for real… right??
These may be some lofty goals, but I feel they are completely attainable. It’s going to be a lot of hard work, but I have a good support system from family and friends. If I follow thru with these plans and goals, I’ll be in the best shape of my life by the start of 2015. Then I can start thinking about a full marathon. 😀
What are your goals for 2014? If you’ve blogged about it, leave me a link below so I can stop by to read about your plans for this upcoming year. We can cheer each other on!!