As I mentioned in a recent #Racechat session, 2014 is the year that I became a runner. In 2013 I ran a total of 70 miles in about two-and-a-half months. Impressive. In 2014 I have totaled over 1,285 miles run, in addition to about 100 miles on the spin bike, 15 miles on my new outdoor bike, and a dozen sessions on the elliptical, averaging about 1/2 hour apiece. As a numbers geek I also find it necessary to mention that I ran for over 11,000 minutes in 2014 and burned over 173,000 calories. But it’s not too difficult to notice the disparity between the effort put into running and the effort put into cross-training activities. The main difference: I set running goals last January, but no cross-training goals. I intended to do more cross-training, but the motivator wasn’t there.
The running goals that I set last January were pretty much done by picking different aspects of running and putting numbers with those activities that sounded good based on the little experience that I had at that time. Some of these goals were achieved relatively quickly and some will become goals for 2015. Goals that were achieved (in no particular order) include a 7:00 mile, 50:00 time for a 10k, sub-2:00 half marathon, totaling 2014k miles running in 2014 (1251 miles), finishing in the top 3 masters in any race, and being assigned to an A corral for a Disney race of 10 miles or longer. There are all sorts of different types of goals here, all running-related, and some easier to achieve than others. Overall I achieved 60% of the goals that I set for myself and just missed two others. Not too bad considering the longest distance I had run in my life before 2014 was 5k, and only did that once.
The goals that I missed? Two of them were of the so close, but no cigar variety. My 5k goal was 22:00 for 2014 and my best time was 22:12. My 10-miler goal time was 1:20:00 and my best time there was 1:23:10. Another goal was one that, for some reason I never attempted to beat. I’m sure I could do it right now, I just never tried. I set a goal to run 1/4 mile in 90 seconds. My final missed goal for 2014 was to run a 4:00 marathon. I made only one attempt at this and missed my goal by half a movie. Not bitter much.
So how do I make improvements? What new goals are there for 2015? I managed to learn some of the goals of some fellow #racechat-ters and found some good ones:
Run halfs in 5 new states, 1:29:59 HM, and my first 20-mile training run – Jeremy
Washboard abs by Easter – Gail
Eat healthier, drink more H2O – Patty
Earn triathlon elite license – John
Complete a half triathlon – Richard
Be more consistent with cross-training – Meagen
All of these are excellent goals and good motivators, and sharing their goals with others helps to keep them accountable. So here’s the list that I have put together for my 2015 goals:
1. 1600 miles running, 1000 miles biking, 500 elliptical miles
2. Complete a half in 1:39:59 or better
3. 10,000 push-ups
4. Running distance/speed goals:
- 6:30 mile
- 22:00 5k
- 47:00 10k
- 1:20 10-miler
- 1:40 half marathon
- 4:00 full marathon
I’m also going to scale back on the number of races that I sign up for. I ran 28 races in 2014, including two on the same day three times. I learned this year that, although races are great and they give you a chance to document improvement, running too many limits the improvement. I’ve basically been off of my Dopey training program for the past two months because of races and tapering and it’s going to detract from my performance. I have several races scheduled for the next couple of months, but the way it looks right now I will only be scheduling two more races for 2015 beyond what I already have. One will be in October and one in November, they just haven’t gone on sale yet!
I’ll be making 3 attempts at my 4 hour marathon goal, but one will be part of Dopey, so don’t plan on that happening there. It looks like there will be 6 half marathons, 2 ten-milers, one 10k, and two 5k races as well. I may add a 5k or 10k in the early fall just to break up the training a little, but my primary focus starting mid-June will be to train for Space Coast marathon. I loved the course and, if my training stays on schedule, I’m planning to make a run at a BQ time next November. Yes, that’s 1:22:40 faster than I did the same course this year. I know I was capable of much more than my results show; I beat myself by running nearly a minute per mile too fast for the first 13 miles – I had nothing left to finish with. Experience, wisdom, and a better training plan will be on my side in November.
Another adjustment that I’ll be adding to 2015 is called Moov. This is a device that is similar to a Fitbit in some ways, it will track activity and provide raw data. But it also does so much more than that. It’s even referred to as an A.I. running coach because it has the ability to measure your range of motion, cadence, and even the force with which your feet hit the ground. It will then make real time suggestions that are intended to correct your form, improve efficiency, and increase your ability. This tool will be delivered within the next couple of days and I cannot wait to use it.
What about you? What are your goals for 2015? A new PR? A new distance? A new best total for miles run in a year? Work with a coach for the first time?
* Update: After writing this post I decided to take a run at that 90-second quarter mile that I never attempted. 88 seconds. Check that one off the list!