Last year I did not make any goals for 2014 – other than “hey, I’m running a marathon!”. That goal was big enough for 2014, I think!
But, as I mentioned yesterday, marathon training and race brought some new goals for 2015. I could easily make a list of 15-20 goals that I would like to accomplish in 2015. But in goal setting, you really want to make a goal list of things you really plan to accomplish. Otherwise they are just dreams. One of the ways I set goals is using the SMART process:
S – Specific
M – Measurable
A – Achievable
R – Realistic
T – Timely
So with this process I have come up with 5 goals for 2015:
Goal # 1 – Become a stronger runner
This goal will be a year-long process, but will be concentrated on during the winter season. I discovered last year that I have some hefty muscle imbalance issues that will only equal more injury if I continue running more and longer distances. This goal is easily achievable by putting more of a focus in strength training and getting to the gym. It is a realistic goal that I can achieve with simply incorporating strength and cross training into my routine. Ideally, I would like to see progress by March when I start running regularly outside again.
Goal #2 – PB in the 5K, 10K and Half marathon (marathon maybe)
Along with Goal #1, comes the PB goal. I know that getting a 10K PB and Marathon PB (if I run one) will come fairly easily, but the 5K and the half marathon is where the work is. I do plan on sticking with training plans for the 10K and half marathon which should = better times. I learned the hard way to not break the 10% rule and not get into speed work too early. I will have to stick to my plan and not be a wimp when it comes to running in the cold.
Other than the Sporting Life 10K, I have not signed up for any races yet. The idea is that the spring if for the 5K and 10K and then move onto a half marathon for sure for the Fall, maybe a marathon. I am entering the 2015 NYC Marathon draw, which will probably determine whether or not I run another marathon in 2015. I may enter the Scotiabank Toronto Waterfront Marathon, but that race doesn’t sell out, so it could easily be put on the backburner until the late summer. I have significantly more time to run in the summer, therefore a fall half or full marathon is more realistic for me,
Goal #3 – Eat more Fruits and Vegetables
I am absolutely horrible with fruits and veggies. Marathon training meant that I avoided certain foods that made my stomach hurt (apples, peaches – the fruits with sorbitol) or made me gassy (broccoli, cooked bell peppers). I really need to get into eating more salads, smoothies and other vegetable-heavy dishes. I have started to accomplish this already by making meal plans for dinners. In 2015, I would like to use a weekly meal planner for all meals and make sure I get my fruits/veggies in. I don’t restrict foods in my diet (hello, have you seen how many burgers I eat?) but I need to eat more of the healthier things. I’m also looking at more recipes and lunch ideas on blogs/instagram. Maybe I should take a better look at this pinterest thing? There is no end to this goal. I need to start eating healthier now and for forever.
Goal #4 – Do something other than school, track and running
My life is pretty routine – I generally just do three things in my life: work, run and coach track. Now, when all three of those items are in full-swing, there is little time left. However, I tend to not really socialize with other people, except those involved at work/track. I guess you can say that I *cough* lack real life friends (especially in Ottawa). Part of the issue is definitely the changing of work locations, but really I should be trying to make more friends. So, ideally, I would like to try and meet some more people – even if they are runners like me. Maybe I could arrange some “tweet ups” or just some fun running get-togethers. I also want to convince Running Lonely to come back to Ottawa! My birthday is also coming up. Maybe I don’t have to spend my birthday by myself (P is working that night). I shouldn’t have to be scared to ask people to hang out. Sometimes I think that this goal is the hardest one for me.
Goal #5 – Don’t sit
You are probably wondering about this one – but I do tend to sit too much during the day. The nature of my job does mean that (luckily), I do not have to sit at a desk for 8 hours a day, but I do tend to still sit. Sometimes while I am teaching, I sit on tables, stools, the swirly chair. Then, when I get home, I tend to sit down for almost the entire evening. Why is this an issue? It cramps up the hip flexors, screws up my posture, core muscles and that in turn, effects my running and general comfort. Tight hip flexors is one of the reasons my IT band hurt before the marathon and is the one spot my massage therapist says is always really tight. I would like to try and make some sort of different work station at home and while at work, not sit during class. I’m also working on my posture and not being lazy. My back is somewhat curved and all that twisting is behind my muscle imbalances/weaknesses and resulting running problems. I can start slow and when working have a timer on my phone to remind me that I’ve been sitting for a length of time. I have a laptop and can easily work at a high counter. I could even have my students yell at me when I sit while teaching a lesson. They would love that. Hopefully after some time, this goal will not feel like work, but just something I naturally do.
So those are my 5 goals for 2015 – Not super easy to accomplish, but not over the top. Accomplishing each of these goals would mean some progress. I always have tons of superficial goals like “get a job”, “move to a new home”, and “do more with Max” – but those goals are just not specific enough or totally out of my control. The goals above are specific, workable and would be beneficial to my health and well being.
I am excited for what 2015 brings. I hope you are too!
What are some of your goals for 2015?