Archive for the 'Preparations' Category
I hope you all had a wonderful week. I turned 46 on Monday and my beloved gave me tickets to Beauty and the Beast (the Broadway version). What fun! The girl breaks the spell (just like in real life).
I don’t mind getting older because for me every year has been better than the last. Thank you to everyone who wished me a happy birthday.
This week in training has been easy because I’m running in the Kirkland Half Marathon this coming Sunday with the goal of maintaining a 10:00 per mile pace for the whole race, so I’ve been tapering. This will be my second attempt to do the half marathon distance in under 2:15. The last time I tried, I missed my mark, so this time my strategy is all about the mile by mile pace I need to maintain. Bill will be pacing me (I’ve given him a series of encouraging phrases to use when I’m struggling so he won’t just point out that I’m slowing down).
This week in training:
Sunday: A short, slow run.
Monday: Speed work. 25 minutes of ins and outs (running hard on the straight parts of the track, then slowing down for recovery for the curves) .
Tuesday: No running.
Wednesday: Pace work. We (in Carol’s program) ran six minutes at our intended pace, then rested for three minutes, repeating this three times.
Thursday: No running.
Friday: Walked three or so miles.
Saturday: No running.
I’ll post a report whether or not I reach my finish goal of 2:11. Stay tuned. I’m excited to reach for this goal.
What are you running this weekend? I hope you have sunshine.
I’ve enjoyed this week of quasi tapering. After last Saturday’s 10K (and ALMOST reaching my goal), I was a little sore, but not so awfully bad. I took Sunday off and then proceeded through the week like it was a tapering week since I have a half marathon coming up tomorrow. I plan to shoot for under 2:15 as my target. I’ve never run a half marathon in under 2:15! In fact, my fastest half (according to Athlinks, which may not have all of my half results) was 2:19:41–in Leavenworth in 2008.
In order to hit my mark, my plan is to run 20 seconds slower per mile than what I was shooting for in my 10K last week. If I can hold a 10 minute mile, I should actually finish in 2:11, but I like the wiggle room for hills/wind/slowing down at an aid station. The truth is, if I can hold a 10 minute mile for even 10 miles, that will be huge for me.
So here’s what I did this week, nothing to write home about:
Monday: 3 slow miles.
Tuesday: 3 slow miles.
Wednesday: 3 slow miles
Friday: 4 slow miles with Fuji the Boston Terrier. Actually, Bill didn’t think I should run today at all, but I’ve been kind of stir crazy because of the dark skies and needed to be outside in the breeze.
Saturday: Honeywagon Half Marathon.
Next week and the week after I’ll be traveling, so running will be disrupted, but I still plan to get in a speed workout, a pace workout and a long run each week; they just may be flipped around for convenience.
How was your week in training? I’m curious about how other people manage tapering when you’re training for both shorter and longer races at the same time. I’m not so hard core that I won’t take a day off after running hard (for me) for a 10 K, but I’ll bet some of you are. I’d love to know how you handle resting between races.
Have a great weekend, and wish me a calm, dry day tomorrow!
Well, tomorrow is the Smelt 10 K race! I’ve been working hard to shave some time off of my mile pace and (as you’ll see below), although this has been a week of low mileage, it’s also been an encouraging one.
Sunday: Bill and I joined Marathon Man, Trent Morrow on the Birch Bay Marathon course, and I ran 9.5 miles. It was fewer miles than I’d intended to fit in, but 6 of them were at or faster than my 10K pace of 9:39/mile. I was encouraged by this. Only one year ago I ran my one-mile trial at 9:33 and finished coughing and exhausted. So I’m pretty pleased to be able to keep up a similar pace now for 6 miles not much worse for the wear! Thank you to Carol and Bill (not necessarily in that order, but… sometimes).
Monday: Off. Nothing but lallygagging on a walk with the dogs.
Tuesday: Slow three-mile run.
Wednesday: Warm up run. One mile time trial. Cool down run/walk. I’m happy to report that I ran my FASTEST mile EVER during my mile trial this week. 8:27!!! I was excited because I never imagined getting faster in my mid-forties. It isn’t consistent with my family story, which is that people get sicker and slower as they get older. Looks like it doesn’t have to work that way. What a happy relief to see that I’m improving.
Thursday: Resting. Getting ready for the race on Saturday.
Friday: Resting. Drinking water. Getting ready for the race on Saturday.
Saturday: The Smelt Run 10K. This 10K is the first short-term goal toward shaving an hour off of my average marathon time. I’ve worked hard and, rain or sh… rain, I’ll do my best to beat one hour. I’ll let you know how it goes.
Hope your running/training went well this week, friends. Keep up the good work.
I’m just getting started on the training that will help me shave an hour off my marathon average. This is the first time I’ve ever trained to achieve a particular time target. As promised here’s what I did this week to move me forward toward the goal:
Sunday: 3 easy miles
Monday: Speed work. After a warm up, I joined The Fit School women for 25 minutes of running at my one-mile pace (8:50 at the moment) on the straight portions of the track while jogging slowly the corners. Then a cool down, drills, and stretching.
Tuesday: No running.
Wednesday: Pace work. After a warm up, I ran three miles at my 10K pace (9:30 per mile) with a two minute recovery between each mile. My first mile was 9:24; the second one was 9:31; the third mile was 9:36. I’ll do the same thing next Wednesday and try to hit 9:30 for each mile. Then I’ll take only a one-minute recovery time between each mile the following week.
Thursday: No running.
Friday (today): 5 easy miles on the Northshore Trail with Julie and my dog, Fuji (who had a run-in with a possum–ick!).
Saturday (tomorrow): Long run. I’ll do an 8-mile run as my distance builder (I took December off of training altogether, so I’m starting with low mileage).
I also try to do the “3-minute core” workout each day (though I’ll admit to slacking off this week). This consists of one minute of the plank, one minute of crunches, and one minute of pushups.
My first race goal: I’d like to do a 10K in under one hour. I’m shooting for doing that in the Smelt Run in La Conner on February 23. What’s your first race goal this year?
Every January, I set new goals. It’s not that I don’t set goals throughout the rest of the year as well; it’s just that January represents a time when goal-setting is in the air. I like to take advantage of the opportunity to “reset” my energy, and I do it with a great deal of intention each year.
I rarely make New Year’s resolutions, per se, because I see a difference between a resolution and a goal. A resolution is a new resolve–a determination to BE something different in the new year. I find resolutions daunting. “To be more organized,” for example, is a resolution (which I’ve set for myself many times, to tell you the truth). “To lose weight” or “to start exercising” are also resolutions. A bit vague, even though they are action oriented.
I don’t have anything against resolves (in fact, I like them and think they are important), but I do think they’re tough to complete because they aren’t measurable. To get something done, one needs to know what success looks like and have a deadline.
A goal is a specific determination to DO or to FINISH something. The completion of a goal is easy to assess if you make your benchmarks specific and obtainable. I’ll say more about this in a moment.
At the beginning of 2012, I set a few goals for myself: I wanted to find someone to help me market my business by the end of September; I wanted to run marathons in at least two States by the end of the year; and I wanted to issue a challenge to friends to run their first full or half marathon and to follow along with their progress. I also wanted to complete my new book, Beyond Belief: The Secret Lives of Women in Extreme Religions. All of these got done. (What didn’t get done? Well, I don’t know if I’m any more organized than I was the year before!)
In 2013, I have a handful of goals I’m excited about, too: I’m planning to train to shave off at least a half hour from my best marathon time (4:53); I’m going to double my twitter followers in service to my business (follow me at https://twitter.com/camiostman); and I’m going to publish an anthology of women writers writing about writing! I also plan to start two group coaching courses and run them repeatedly throughout the year and to complete (by September)the writing of a novel that I’ve been working on for more than a decade. It’s a big list, but I promise you I’ll get through it!
How, you ask? Keep reading.
Let’s talk about your goals, now. I’d love to support you in reaching your goals, catching your second wind, and living an abundant, happy life this year, so let me share with you the end-of-the-year process that gets me to my goal setting and, more importantly, my goal achieving. You can do it with me this year.
The first week of every January, I spend some time writing about the previous year and crafting my goals for the next. Below are the questions I use for journaling this process. Why not give them a try now?
1. What are all the things from 2012 I’m proud of? What did I get done? (Write down everything that comes to mind, big and small!)
2. What did I learn in 2012 that I’d like to remember for 2013?
3. What do I want to accomplish in 2013? (Write down everything that comes to mind, big and small!)
4. Which of the above items are most important to me? (Circle up to five, but no more.)
5. What steps do I need to take in order to complete each of these? What are my deadlines for each of these steps? (I make a spreadsheet with the months of the year across the top and the goal along the left-hand side. Then I fill it in with benchmark objectives I plan to reach. Check out a printable version of the table here: 2013 Goal Planner.)
6. How will I celebrate or mark the completion of each step toward progress?
7. Who/what do I need to support me in this goal?
As you can see, this is a simple process. But it works! It works because the focus is not on changing anything essential about yourself. There is nothing shaming or condemning about these questions. There is no need to go back and look at your failures or to decide there is anything problematic or pathological about you. The key is breaking down the goal into bite-sized, achievable steps.
If you have a specific goal you’d like to work toward but feel stuck as you go through this process, why not give me a call and let me walk through it with you. I’m offering free half-hour consultations through January and February to help people identify their goals and objectives for 2013.
Happy New Year, Second Wind-ers! I look forward to hearing from you on facebook, twitter, or email throughout the year as you report on your successes and wins!