2013 Goals

I'm not one for New Year's Resolutions. Instead, I prefer to set goals. Maybe it's the athlete in me, but SMART GOALS - Specific, Measurable, Attainable, Realistic & Timely - are what I'm shooting for in 2013.

 

So what fitness goals do I want to achieve in 2013? 

1. Run a marathon. I know I'm slightly backwards. I've never run a solo marathon, but I have completed an Ironman. So I want a run a marathon, but let's set that SMART Goal. How do I find a goal time for 26.2 miles? Well, first let's look at my Ironman marathon time...5:26:47...after completing 114.4 miles already. Last year I completed the Indy Half Marathon in 2:11:16. Based on the tables in "Run Less Run Faster" which extrapolates your marathon times, Runner's World says I should be able to complete a full marathon in 4:35:43. Well.....there it is...in writing. First goal for 2013.
2. PR at the Indy Half. This year will be my 4th year to do the Indy Half Marathon in early May. In the past three years, I have completed this race betwen 2:11 and 2:16 with my slowest time being in 2011 when I didn't train nearly enough because of that job which took over my life. Am I crazy to hope to achieve a sub 2-hour half this May? Taking 11 minutes off seems like a stretch, but I am still putting it out there. I will reach for it and if it remains outside of my grasp, I'll survive...and set a new goal for another day. 
3. PR at the Tremint Sprint Tri. Last year I completed the Tremint Sprint Tri and felt like I could have done more. This year I hope to train just as well and push a little harder. With the work I'm doing on my swim now as well as my running goals, here's hoping for a PR at the Tremont Tri of 1:20. 
4. Disney Coast to Coast. We've planned it. We've talked about it and now it's almost time to register. Registration for the Disney Land Half opens next Tuesday, January 22. The Disney Land half will be held on September 1st....but I'm considering registering for the Dumba Double Date, which consists of a 10k on Saturday and the half on Sunday. Why not? You get an extra medal. I'll already be there AND it's an inagural race! How can you pass it up? In order to complete the Coast to Coast, I'll need to register (and complete) the Wine & Dine Half Marathon in November at WDW. Somebody who shall not be named mentioned he may not go this year. Well, I'll just celebrate our 20th anniversary by myself....in Disney...surrounded by wine. Wise choice by my dear better half? Probably not.    Scratch that. The DL Half sold out in 24 hours...before I had a chance to register. ARGH

Well, there it is. In Writing. My 2013 Fitness Goals. I guess that means I'd better go get on the treadmill. 

Issues in my life

I have issues. 

No really. I do. 

Jeff tells me about it all of the time. I'm not trying to be difficult - in this case. I'm just a little oblivious sometimes. I really thought he was making it up until I saw these pictures from IMLOU.

Once you see it, you actually have to believe it. Oh. My. Gosh. I am pathetic.

YEP, This is me.

Pretty much, I could be the entire graphic. I have helmet issues. New goal for 2013: PUT YOUR HELMET ON STRAIGHT. 

Race Preview: Ironman 70.3 Muncie

This weekend begins my first true test on whether or not I can hack it as an Ironman even if this weekend will only prove that I am half an Ironman. I am registered to participate in Ironman 70.3 Muncie on Saturday, July 7th. My swim wave, Women age 40-44, is tentatively due to start at 7:20 am; however, with temperatures expecting to reach 98 Saturday afternoon, the start time could still get moved up.

Prairie Reservoir Creek: 1.2 miles

 The swim will be in the Prairie Creek Reservoir swimming 1-loop clockwise. The temperature of the water earlier this week was 81 degrees, awfully temperate for a 1.2 mile swim. From what I've read, the water can be choppy in the reservoir depending on the wind. Awesome Cheryl will also be participating in Muncie and her wave is scheduled for 7:40 am. In reality, we could be finishing the swim together. I am determined to remain calm and relaxed throughout the swim even if it means going extremely slow. On Sunday, I completed a 1.2 practice swim in 59:42. Like I said, not fast at all, but I was completely relaxed and just enjoyed the swim. Based on recent times, I anticipate getting out of the water about 8:12 am.

IM Muncie Bike Course: 56 miles

After a hopefully fast T1, I will be out and on the bike around 8:15-ish. We will head out for what is supposed to be a fast leg on the bike. The out and back course is 1.5 loops through relatively flat roads. On any other given day, I know I could easily complete the 56 miles with an average pace of 16 mph; however, with my recent concerns over my hives and the high heat on Saturday, I am re-setting my bike goal as an average pace of 15 mph. I plan on trying to keep my heart rate right around 130 bpm.  

There will be 5 aid stations along the bike course offering:

·         IRONMAN Perform

·         Water

·         Bananas

·         Bonk Breaker Bars

·         GU Original Energy Gels

·         Roctane Ultra Endurance Gels

·         GU Chomps

Muncie Bike Elevation Profile

Unfortunately, this all means that I will be starting my run at probably the hottest part of the day with the sun at high noon. By this weekend it will be two weeks since my last run. (UGH). If I'm extremely fortunate, I plan on running the first 3 miles at a 10:30 pace, the middle 7 miles at 10, and the last 3+ at a glorious 9:45. BUT on the realistic side, I am hoping to maintain a 11 minute mile walk run pace.....but it could be closer to 11:32 with the heat. This could be the longest 2+ hours of my day, but if I keep my head on straight I will be able to successfully complete Ironman Muncie within about 7 hours 13 minutes. 

IM Muncie Run Course

There will be aid stations approximately every mile on the run course offering: (possibly more due to the heat)

·         IRONMAN Perform

·         Water

·         Bananas

·         Bonk Breaker Bars

·         GU Original Energy Gels

·         Roctane Ultra Endurance Gels

·         GU Chomps

·         Pretzels

·         Fruit

Obviously, hydration will be key. HYDRATE, HYDRATE, HYDRATE....as well as taking Endurolytes. I plan on taking in 150-200 calories per hour in a light, liquid form.

My goal is to complete the Muncie Ironman with a feeling of accomplishment and pride. I'm hoping to finish without cramps and under 7 hours and 30 minutes. Surpassing those goals? Well, that would just be cake. 

All with Good Reason

A few years ago I read a book by Dr. Judith S. Beck called "The Beck Diet Solution train your brain to think like a thin person". Dr. Beck writes about cognitive behavior modification by bringing awareness to your eating patterns and purpose for living a healthy lifestyle.


One of the first steps in Dr. Beck's program is to create an Advantage Response Card (ARC). An Arc will "help you motivate yourself everyday so that you stick to your diet, apply good eating habits, deal with hunger and cravings, resist emotional eating, and get right back on board when you make mistakes". Dr. Beck suggests that you read these cards daily as you lose weight and periodically for the rest of your life. I know it's hard to believe but sometimes we forget why we want to lose weight...especially in those moments of time when we are frustrated, stressed or unhappy. By reading your ARC, you will be able to put up a stronger fight against the sabotaging thoughts which invade our lives, such as:


Is dieting really worth it?
Resisting food is too hard.
I don't think I really want to do this.


Chances are thoughts like these have helped sway you from your purpose and demolished your good intentions in the past, but fear no more! It should only take 10 minutes to create your first card and 1 minute per day to read them. Dr. Beck suggests keeping a copy of them in your purse, in your kitchen, at the office and even in your car. Each time you read them your intention will be stronger, your purpose brought to the forefront of your mind. 


When I first read Dr. Beck's a few years ago, I made my first ARC. Here is what they said:

1. I'll live a long, healthy life.
2. I won't be self conscious in a bathing suit.
3. I'll feel healthy & in control.
4. I'll feed good on the beach. 
5. I'll feel good in my clothes.
6. I won't be embarrassed by pictures anymore.
7. I'll awaken my inner athlete.
8. I'll outlive my mom.
9. I'll be proud of myself. 

Of course all of these advantages are still true. I want to live a long, healthy life. I want to feel good when I go to the beach or pool. I have re-awakened my inner athlete. I still want to outlive my mom who passed away at 68 years of age. All of these are still true and yet, I feel the need to expand upon my reasoning. 

1. I won't have to turn sideways while looking in the mirror to see how noticeable my gut is. 
2. I  may not do it (because I am of a ripe old age of 42), but I would like to feel as if I could wear a bikini. 
3. I will truly personify the role model of a healthy woman for my group fitness participants. 
4. I will feel better prepared to register for a marathon or half Iron Man triathlon. 
5. It will help me stay off of insulin longer. 

All of these reasons are true; however, the final punctuating note has to be about my diabetes. As I watch my numbers start to rise, my concern for living a long, healthy life also rises.  

What are your reasons for losing weight? Or maybe you aren't striving to lose weight  - what are you reasons for living a healthy lifestyle? For working out on a regular basis? 

Goals & Motivation for 2011

I've put it off as long as I can, but it's time to put my 2011 Goals into writing. I've pondered what my strengths are and where my issues lie. As a result, I have 4 areas of my life almost like four legs of the table which I need to work on in 2011. 

PERSONAL HEALTH: Fitness

SPIRITUAL HEALTH: Focus on my relationship with my Creator 

FAMILY HEALTH: Finances & Meal Planning

HOME HEALTH: Creating a harmonious, happy home for my entire family

In 2010, I completed 2 half-marathons, 2 15k races, 1 10k race, 2 sprint triathlons (and here), and 1 5k. So what is going to be my motivation to push myself in 2011? I spent last Saturday looking at some races to see what is out there. In the last few months, I've had a very small voice in the back of my head whispering, "Go for it. Start reaching for the holy grail." And then I hear the loud booming voice which shouts at me, "Are you insane?" I've made my tentative race schedule for 2011, but I have two major goals distances I'd like to achieve this year: a full marathon, and a half IM triathlon. I'm still looking for the right race, the right dates to match my schedule. As more race directors post their race dates, I'll keep you updated on my race choices. 

The next leg I need to work on is my SPIRITUAL HEALTH. For some reason, I've felt very disconnected from my church over the last year. Well, actually for many reasons, none of which I'll go into here. While some of the reasons are outside of my control, there is definitely some part of this problem which comes from me and my lack of effort. A dear friend gave me a precious Christmas gift, "Babes with Beatitude: Devotions for Smart, Savvy Women of Faith", by Linda P. Kozar and Dannelle Woody. As soon as I opened the package, I thought to myself, "How did she know exactly what I needed in this exact moment?" My goal for SPIRITUAL HEALTH involves reading, studying and meditating several times each day on the daily devotional in my Babes with Beatitude.

For my FAMILY HEALTH, I have two major goals: one in the area of personal finances & the other in the area of meal planning. On the personal finances front, my husband and I have finally gotten on the same page and have agreed to follow a budget. I have listened to Dave Ramsey on and off over the last few years and while Camo-Man may still be a little skeptical about some of the aspects of Dave's plan, we've agreed to follow a monthly budget to accomplish some of our financial goals. We'd both like to pay off our car loans so we can start preparing for the quickly approaching college tuition bills which will be coming our way. As for my never ending issue of meals and meal planning.....(grrrrr).....I am going to continue to work on my meal plans. I take somewhat of a macabre interest in planning my workouts on a monthly basis and modifying them each week as my schedule changes. I'm going to generate the same interest (either forced or genuine) in my meal planning as I do in my workouts. I will plan my meals on a monthly basis and then update them weekly as our family schedule changes. 

Finally, for my HOME HEALTH: I know that I don't function well with clutter. You will never see me on HOARDERS. Now I am by no means perfect when it comes to getting rid of things in a timely manner, but I know if I have piles of junk lying around I feel more tension than I normally do. My goals for HOME HEALTH include keeping an organized, de-cluttered home for my family. I've decided to somewhat refer back to my Flylady days and break my home into Zones and keep it clean 15 minutes at a time. My Zones are a little different from the Flylady, but I think these will work for me.  

• Zone 1: Master Bedroom
• Zone 2: Bathrooms
• Zone 3: Laundry Room & Den
• Zone 4: 1 other room as needed

I'm still flushing out some of the details, but I thought I'd share my work in progress. Here is to a healthy, financially sound, spiritually fit and harmonious 2011!!!!!

Setting New Year's Goals

I've never understood the tradition of setting New Year's Resolutions, especially since so many resolutions I hear are very general and then mean absolutely nothing by the end of January. The typical New Year's Resolutions include generic statements such as:

• This year I'm going to lose weight.
• This year I'm going to spend more time with my family.
• I'm finally going to stop smoking. 
• I'm going to get out of debt. 

These are great ideas, but how are they going to be achieved? By making these blanket statement, one does not create an action plan. Goals need to be SMART: Specific, Measurable, Attainable, Realistic & Timely.

It's January 1st, 2011! Why make resolutions? Make New Year's Goals and back them up with ACTION  plans. The healthy benefits, such as losing weight, will come along as you achieve your goals. Make sure the goals you set are within your control. For instance, I can't set a goal for my daily blood sugar levels or A1C. There are some things such as hormones and stress which affect my blood sugar levels and they are outside of my control. Instead, I need to focus on an ACTION plan which will help me reduce my blood sugar levels.

Over the next week, I'm going to try and set goals for various parts of my life which I will share here:

• Personal Health: fitness
• Spiritual Health: 
• Family Health: finances & meal planning
• Home Health: organized & de-clutters

I'm still trying to flush them for the year and then break them down to monthly goals.

Erin from $5 Dinners said it best:

Wishing you all a happy, healthy and exciting new year…in which you resolve to do nothing but achieve your goals!

Erin, like me, isn't into resolutions, but setting goals and achieving them. What are your goals for 2011?

Goal for October

Because I've been trying to work on the Les Mills Body Flow dvd, I've discovered I'm getting old. Actually, not that I am getting old, but that my body is getting old. When I was younger, I could do all of the strange contortions which most people think are just sick and wrong. Over the years, I've continued to work on the flexibility of my legs, but apparently I've lost most of the flexibility in my upper back and shoulders.

Last week, I tried to push up from a bridge to a back bend and discovered that not only has my flexibility greatly decreased, but that my arm and shoulder strength has greatly decreased as well. As a result, my goal for the month of October is to work on my shoulders, biceps and triceps. I'd like to see the strength come back into them. Of course, I DO NOT WANT THEM TO LOOK LIKE THIS:

I don't believe in steroids, but I do believe in weights and strength training for all women and men.

So, stay tuned for some workout reports. I'll be working on them soon.

Workout plan for the week:
Sunday - volleyball (check)
Monday - Body Flow, 5 mile run
Tuesday - Upper Body
Wednesday - Hopefully a 5 mile run, Body Flow
Thursday & Friday - Rest due to traveling, but I will be walking around the world!
Saturday - Disney Wine & Dine Half Marathon!!!!!
Sunday - Walk around world to keep up with my drinking around the world!
Monday - Rest due to traveling!

Have a great week!

1000 miles in a year

I received an email from a friend who wants to do a 1000 miles in a year. A fitness challenge to get ourselves motivated as well as some of our dear friends. I threw out the idea of allowing any type of mileage - run, walk, bike, swim, skate board, roller blade - whatever it takes to get your body moving.

Problem is - I really don't know how many miles I do in a given week. Naturally, I cover a lot more when I ride my bike. A lot less when I swim. I haven't kept track of my mileage in a while. This will make for an interesting challenge as I watch the miles rack up.

I also tossed out my main problem area: tracking food. Even if I just journal it, I need to write it down and  be very aware of what I'm putting in my mouth. So here's to re-focusing on my goals:

• Exercise
• Tracking Food
• Drinking Water
• No Soda

What about you? What are you problem area? What do you need to focus on?

10 SMART Goals for 2010

1. Exercise – Like so many people, I have a goal to exercise regularly, but having this as a goal is not really fair. I already do exercise regularly. 5-6 times per week. Just because I currently do it doesn’t mean it shouldn’t be a goal for the upcoming year.

2. Keep a food journal. We’ve all heard it before. Keep a journal to keep aware of what fuel you are putting in your body. According to an article in Diabetic Living (Winter 2009, p. 64), “A 2008 study of almost 1,700 people found that those who wrote down what they ate and drank for six days a week lost twice as much weight as those who did not.” I am just as guilty as the next person. I think I am aware of what I am eating until I sit down and realize that I just mindlessly shoved 3 cookies in my mouth in the afternoon instead of paying attention to my body and giving it what it really needed.

3. Register for a race per month from March (maybe April depending on weather) through December. I am hoping to do the Delavan Frostbite Classic Half Marathon in March, but that is weather dependent. I’ve signed up for the sold out OneAmerica 500 Mini-Marathon on Mother’s Day weekend and the Disney Wine Dine Half Marathon at Walt Disney World in October. In addition, I will definitely be doing the Tremont Triathlon on June 26th. I’ll be watching a few races sites to see what other opportunities are out for the remaining months.

4. Track distances for running, biking and swimming.

5-7 Create monthly plans for dining, exercise and finances. If you missed the Suze Orman guest appearance on last season’s The Biggest Loser, you missed some pretty good statistics on obesity and finances. Now, my dear husband made fun of every line Suze had on the show, but in all honesty, I know there is a direct correlation between my weight (i.e. dining out and being lazy) and my finances. When my food is out of control, my weight is out of control. I am usually in total denial about where my money is going about the same time I am in denial about why my pants feel tighter.

8. Create a monthly plan for housekeeping duties. Life gets in the way. A LOT. So sometimes swiping the toilet doesn’t happen as regularly as I want it to.

9. Complete at least two scrapbook pages per week.

10. Work on genealogy at least two times per month.

All of this adds up to someone with a balanced life. That is my ultimate goal. To have a balanced, fulfilled life while providing a nurturing Christian home from my family. Over the next few weeks, I am hoping to flesh out some of those goals with some SMART objectives: S-Specific, M-Measurable, A-Attainable, R-Realistic, and T-Timely.