We all have things we are good at, but also things we clearly need to improve on. There is something I am REALLY bad at that I want to talk about.
I don't do well (at all) without goals.
I am a very goal-oriented person. Without goals I get lost, lose motivation, and struggle with even minor things. I get moody, depressed, and just not the person I want to be. Over the years I have recognized this more and more and have found ways to help myself- sometimes it means always having a long term goal but I'm also working on short term ones as well.
I had some big goals this year, two in particular were Musselman and Wineglass. MM was more of a "train and finish" kind of goal (I did have a time goal but wasn't tied to it), and as you know I had more time specific goals for Wineglass. What I was missing this year was some more of those smaller goals, to get me from one big one to the next.
I'm in a little bit of a different spot right now, because I have some time goals but I also need some smaller different goals to keep my motivated and focused along the way. Time to get creative! :)
I mentioned the other day that I'm getting back on track with some things: logging my foods (not to the T, but still holding myself accountable), incorporating more variety in my workouts, and in general taking better care of myself. The other thing I need to work on--sleep. Maybe someday.
One thing I am going back to is my old workout log
I have used this many times its a great way to see everything in writing (which I really like)- I even got my mom to start using one a few years ago, I think she still does. It's good for 13 weeks which is actually perfect for me right now.
I started this past Monday(10/14) and it will take me through middle of January which is about when i'll start training for Boston. So when I say perfect-- I mean really perfect to keep me motivated and focused from now until it's time to train for the trek from Hopkinton to Boylston Street.
So right now I am working on setting a goal for each week; some fun goals, some fitness goals, some nutrition goals, some personal ones as well. Not all of them will be big or seem important to you- but they are some things I feel will help me in some way or another. You can't have goals without rewards, so that will also be part of this.
Let's focus on the goals first though... I already have some set up for the next few weeks, and I am really excited to get working!
1) Log all food and exercise
2) Eliminate some 'unnecessary' things (i.E. frequent Starbucks latte's or cinnamon rolls, instead some regular Starbucks or other coffee and some oatmeal--yes I will still get the others sometimes but not as much as I was, my weight & my wallet will thank me for this).
3) Work on getting my base back: run ~30 aerobic miles, as well as 3 non-running workouts
Reward: New pair of Kinvara's, I'm way overdue. This is a want and need kind of reward- I can't do the miles without the tires.
1) At least 2 Morning workouts (During the week!)
2) Eat a REAL breakfast EVERY day (not just a coffee and a bar).
3) ~ 35-40 miles running + 3 non running workouts
1) Meal Plan and prep all of my food (this is a busy week for me so it will be important!)
2) Sugar Free Week (Splenda in coffee is allowed, but no candy or desserts etc.)
3) 3 Double digit runs + 2 non-running workouts
Reward: Night to myself (No work, no studying, no cleaning) with a book and glass of wine.
I know that there are certain things I can do that will help my nutrition and fitness level as well as my happiness and general well being, so that is what I want to work on. In order to become the runner and person that I know I can be, I've gotta find more of what works for me and what doesn't.
I have some of my goals set for future weeks but I am also trying not to get too far ahead of myself- I want to take this as it comes and that will mean adjusting goals along the way. 13 weeks is really going to be broken up into 2 sections....first 8 weeks being more running dominant, and 5 weeks of finding a good balance between running and the other 2 tri-disciplines (swim/bike) with an emphasis on strength training.
As you can tell, I decided NOT to do Niagara Falls marathon (3 weeks post Wineglass). As bad as I wanted the 'instant' second chance at 3:15, I knew that I wouldn't be recovered properly and that it wasn't the best option for me right now. This isn't a decision that left me with a "what if", I know that saying 'no' was the best option. My time goal of 3:15 is not off the table, but trying another PR effort so quick didn't seem feasible, smart or fun.
Something I am also really bad at (besides not having goals) is using that sneaky little "but" word.
As I said, I didn't end up signing up for Niagara Falls International Marathon, BUT....
Obviously another thing I'm really bad at....
being stubborn and not giving up on certain goals;)
C.I.M. 8 weeks instead of 3 ;)
C.I.M. 8 weeks instead of 3 ;)
This was the feasible, smarter and much more fun option ;)
What little goals do you set for yourself each week?
(if you want some awesome ideas, every Monday Mindy does a 'weekly goal chase'!)
Do you reward yourself from time to time? How?