REFLECTIONS

About this time last year (2012), I had a few goals for myself:

1) Lose 50 lbs
2) Look absolutely sexy in my Rock N Roll Goddess outfit
3) Sustain a sub-14:00/mi pace
4) Finish a marathon
5) Learn to swim

With a new year upon us, I'm taking a few moments to reflect on these goals:

1) Lose 50 lbs - I didn't, but I have managed to keep off 15 lbs since the beginning of 2013 when I joined Weight Watchers.  

2) Look absolutely sexy in my Rock N Roll Goddess outfit - Well, since I didn't achieve #1, I haven't attempted to try on this 'little' outfit.


3) Sustain a sub-14:00/mi pace - Serious knee problems during the year (coupled with the lack of weight loss) has not allowed to me attain this goal. 

4) Finish a marathon - I started training to run a half marathon in September (and even considered completing a 'trifecta' - 3 halfs in 3 months), but I had to cut my training short and do therapy due to my knee problems.  So finishing a marathon was not likely this year.

5) Learn to swim - Lessons at the Y aren't cheap (about $100 for members), but still I could have. Given the problems with my knees, this would have been a great workout alternative.

Conventional wisdom tells us to succeed at achieving goals a person may make those goals specific and achievable.  With the exceptions of #3 and #4, these goals would be achievable for me.  So how did I fail?  Another tip of conventional wisdom is to develop a plan to take on your goal. I had plans to achieve the remaining 3 (I joined Weight Watchers to lose weight and I joined the Y so I could get swim lessons at a reduced rate).  But I was not consistent in executing my plan(s).  Admitting to your defeats doesn't make you a failure - it makes you stronger and prepared for greater rewards!

RNR New Orleans Marathon Training - week #13

* Monday (1/16/12) - No run scheduled (cross training?)
* Tuesday (1/17/12) - 44:00 - Run 24 minutes at threshold intensity; warm up and cool down long enough to reach total run time.* Wednesday (1/18/12) - No run scheduled (cross training?)
* Thursday (1/19/12) - 1:01:00 - Steady run at moderate intensity (55:00), followed by 6 sets of 20 second "relaxed sprints" (strides) with 40 second active recoveries (6:00).
* Friday (1/20/12) - No run scheduled (rest)
* Saturday (1/21/12) - Long, steady run, moderate intensity 2:40:00
* Sunday (1/8/12) - Short run (recovery intensity) - 40:00
Total planned - 5:05:00

RNR New Orleans Marathon Training - week 11?

I missed training all December, so I'm not certain where I am on my training schedule. 

Marathon Training - week #11 (Mon, 1/2/12 - Sun, 1/8/12)
* Monday (1/2/12) - No run scheduled (cross training?)
* Tuesday (1/3/12) - 38:00 - Perform 3 x 3 minute sprints w/3 minute active recovery (easy run) between sets; warm up and cool down to reach total time
* Wednesday (1/4/12) - No run scheduled (cross training?)
* Thursday (1/5/12) - 40:00 - Short run @ recovery intensity, followed by 2 sets of 20 second "relaxed sprints" (strides) with 40 second active recoveries. (2:00)
* Friday (1/6/12) - No run scheduled (rest)
* Saturday (1/7/12) - Long, steady run, moderate intensity 2:10:00
* Sunday (1/8/12) - Short run (recovery intensity) - 35:00
Total planned - 4:05:00

Marathon Training - catching up!

Organizing my first large-scale fundraiser and open event (Magic City Pre-Christmas Jam - 12/15/2011) has been very time-consuming.  I've missed a couple of weeks of training for my marathon (Rock N Roll New Orleans - DetermiNation, benefiting the American Cancer Society).  I'm trying to get back on track, but not having a physical group to train with and training virtually hasn't help much to keep me focused on the training.  Fortunately, I do get reminders about the training schedule, which has helped.

How Christmas Shopping Can Change the Course of Cancer!

My ACS DetermiNation Page - Christmas Shopping Fundraiser for Cancer!

More info on Birmingham's newest race event

Earlier this year (1/17/2011), I put a post on my blog about a new race event that American Idol star Ruben Studdard was working to bring to Birmingham later this year. This event will be one of several weekend-long events supporting the Ruben Studdard Foundation for the Advancement of  Children in the Music Arts -  http://www.rubenstuddardfoundation.org/. Well, the website for the Ruben Studdard Celebration Weekend featuring the BHAM Marathon - http://www.bhammarathon.com/.  I am very excited about the event and am spreading the word to get momentum for the event.

Here's a press release I found on the ahotu Marathons website:   http://marathons.ahotu.com/archives/850-ruben-studdard-bringing-new-marathon-to-birmingham.  I am sure there are others. 

I hope you will spread the word among your fellow running buds so this can be a great inaugural event for Birmingham's native son as well as the City of Birmingham.

I encourage everyone to go the the BHAM Marathon website and sign up for the newsletter so you can stay up-to-date on the race details.

New Race Event Coming to Birmingham this Fall

http://blog.al.com/spotnews/2011/01/ruben_studdard_and_mayor_willi.html

The Body Will (and Can) Achieve What the Mind Believes

Found a short but nevertheless inspiring article in the January 2011 edition of Runners' World magazine about a woman losing 100 pounds (see below).

Also, here's the link to Runners' World magazine website - http://www.runnersworld.com/.

This Week's Training

Only 2 workouts this week (through Saturday):
Ran 2 miles on TM with lower body strength training on Monday and ran 5K race this mornign (Saturday).

Next week is a short work week - although it's a Holiday week, I hink I can get more training.

Week 4 Marathon Training

Plan for the week (11/15-:21/2010)
Mon - run/walk: 3:00/2:00, 40:00 easy
Tues - cross-training (XT): 30:00 - 40:00
Wed - rest
Thurs - run/walk: 3:00/2:00, 45:00 easy
Fri - cross-training (XT): 30:00 - 40:00
Sat - Race 8k
Sun - Long Run: 9 mi,  run/walk: 3:00/2:00 easy

Marathon Training - More than Just about Running

Yesterday, I introduced a beginner's marathon training program I found in Women's Running magazine.  I like this particular program because it incorporates cross training with running. I think I'll see real improvement not only in my appearnce, but also in my performance. 

Today (Tuesday, 11/9/10) was a cross-training day.  I rode my  recumbent bike and did some core exercises:

Bike - 4.5 mi 35:00 (7.7 mph avg), resistance - level 5

Core exercises:
Scissor lift (10X2)
Plank (10 sec X 10)
Bicycle (20 X 2)
Clamshells (10 X 2)

A True Inspiration!

I bcane acquainted with this lady through one of my running social website (Just Finish).  She survived  polio as a child and ran the Boston Marathon!
Check out her amazing story! http://www.marymcmanus.com/

Nutrition Tip for Marathons

Seems like a great strategy - plan to use it for my training and running.

4 Steps to Perfect Marathon Fueling Active.com