2010 Goals

Better sneak this in before the clock strikes midnight.

Running:
- Run a minimum of 40km a week on average
- Have fun doing it. Be smart and listen to my body (no injuries)
- Auckland Marathon 2010 in sub 3:30
- Shoot for a PB in a shorter distance, either a 10km or the half.

Swimming
- Swim at least once a week at the pools or ocean.
- Build up to Auckland Habour Crossing Ocean Swim in 2010.

Cycling
- Continue bike commuting
- Cycle a minimum of say 120km a week (much of this will be in the commute)
- I have just found out that work do a corporate triathlon so that could be something to think about.

Resistance Training
- 3 home workouts a week (Mon/Wed/Fri)
- Complete 100 pushups and 200 situps challenges

Weight
- Get my weight down to 80kg by eating healthy and through excercise

Hapkido
- Sit my 3rd dan grading this year. Quite a lot to this from both a physical and technical point of view. I'm going to blog more about hapkido training next year.

General
- Improve flexibility through stretching. This will benefit both running and hapkido.

I have some thoughts on how better to track these goals throughout the year but that can wait for another post.

Swim

Made it to the pool yesterday morning and managed 34 non consecutive before a bus of school kids invaded. Even though there was a couple of lanes left open I didn't quite trust the pools chlorine system against any "accidents".

My swimming has dropped off as I haven't been doing it much and it was pretty slow going. Very hard to believe I was actually competitive in my school days.

One goal for 2010 for me is going to be the Auckland Harbour Crossing. This is a 2.8km open water swim across the harbour. It is over a year away so plenty of time to build up. That is going to take me out of my comfort zone...

I have a few more goals to come...

Ann: in answer to your question on my last post re: Marathon. I did a 3:43:00 and was pleased for a first half effort but plenty of room to improve.

My Everest

I remember when the idea of running a 10km race seemed crazy. Then running a half marathon sounded a bit mad - it was tough but finishing it was an awesome feeling. Halves two and three were better - fun even!

The idea of running a full marathon this year scares me quite a bit but I think it, and the journey to get there, is going to be character building.



Now I'm all inspired to go for my 10km training run tomorrow morning. :)

Fitness Goals for 2009

Somewhat belatedly here are my fitness goals for 2009.

Running

- My main focus for 2009 is going to be a bit more consistent with excercise and that includes running. Last year it was all a bit inconsistent.

- Being injury free is also important. Unfortunately in saying think I am currently getting a little Plantar Fasciitis in my right foot I'm pretty sure this was from overuse in my old shoes (remember the knee niggles from last year). Will post more on this later.

- My main goal this year is the Auckland Marathon 2009 - this is on Sunday 1 November 2009. Haven't run this distance before so it'll be a big challenge. Almost 10 and half months away so enough time to work up enough base fitness.

- I've entered Run Auckland 2009. This is five 10km races as well as a half marathon. The first 10km starts on the 29 March 2009 with the final event being the North Shore City Half on 12 July 2009. Would like to beat my PB of 42:49 in the 10km and 1:35:13 in the half.

Cross Training

- I used to commute to work on my old job but my bike is currently sitting in a state of disrepair in the garage. Long story but I ended up munching the rear gears and chain with a pannier bag strap :( I need to get round to getting it fixed. It is a hybrid bike but it'll do 25km/hr on the flat (at least).

- Don't belong to a gym but do have some dumb-bells at home. Three home workouts a week planned (Mon/Wed/Fri). Another crack at the hundred pushups. I think the most I got to in 2008 was 52.

- At school I used to do lane swimming but nothing since. As I work at least 3 days a week in town about a block from the tepid baths that is an option as well. I think I'll try and get a couple of days a week in for that (lunchtime?)

Hapkido

- I teach hapkido at Kingsland Martial Arts. Hapkido is a korean martial art of self defence (think jujitsu with some kicking and punching). Sometime in 2009 I'd like to grade to 3rd degree black belt. There is quite a technical requirement there is quite a requirement for both aerobic and anaerobic fitness. This blog might have the odd training post.

Weight

- My weight has been fluctuating a bit over Christmas and New Years. According to physicsdiet the average is 86.2kg with a BMI of 24.5. I want to get that down to 80kg - was that 10 years ago look what married life does to you :) If I stick to my goals above I think the weight should take care of itself.

What post about goals would be complete without an inspirational video. I like this one from Adidas...

ADRA Charity Run Half - Nov 30 2008

In my last post mentioned doing the ADRA charity run half instead of the Auckland Half Marathon. Well as I've found out thats now a no brainer of a decision (Thanks Andrew!) as the Auckland Marathon event is now sold out on the half and full options. That's pretty impressive 2 months before the event.



I want to go under my first half time (1:38:10) and a flat course like this will help. Just quietly my secret goal is 1:35:00. That's going to take some dedicated training over the next 3 months. Nothing like a good goal to keep focused.

Rest day tomorrow.

P.S. I will enter the Auckland Full Marathon in 2009. This is my long term running goal.

Better, stronger, faster...

Better than he was before. Better, stronger, faster...

After taking a rest for the last couple of days its time to take stock and set some new goals.

1. Have fun running - and getting fit(ter) in general!

2. This year I'm going to enter the Auckland Half Marathon (2 November 2008). My goal for this is going to be 1:35:00. Ambitious but you only live once eh?
To knock more than three minutes off my PB time is going to take some good smart training with proper intervals. However I've reflected on how I faded significantly at the end of the last race so I reckon there is some definitely room for improvement.

3. Next year I'm going to enter the Run Auckland series again. That was a lot of fun and serves as motivation to exercise during the winter months. I think it will help improve my 10km times. My best 10km time this year was just under 43 minutes. A sub 42 would be a good goal.

There is also the North Shore City Half mid winter (July).

The Huntly Half is also a possibility (May).

4. The longer term goal is to have a crack at a full marathon in 2009. The Auckland Marathon at the end of 2009 is probably the best best. I'll have a year and half of base fitness to leverage and so be well prepared. Running a full marathon would have been an impossible dream a few years ago but I can now see it is an attainable goal with proper training.

5. Incorporate some cross training. I think swimming is a good no impact option on non-running days. I used to swim as a kid but haven't donned speedos and goggles for years. Swimming 1km was a goal of mine years ago - perhaps I should aim for that.

The tepid baths are pretty close to work and that could be a good option.

Also a few months ago bought some dumb-bells on trademe and have used them only sporadically for resistance training. Maybe writing down a strength program will help - I'll save that for another post.

6. Lose a little weight. I've been plateauing at between 86-87kg for a while now. A couple of years ago - before my "pre-midlife" crisis - I was touching on 100kg, podgy and lethargic, and exercise really helped bring that down to the normal range. One day I need to post an unflattering "before" shot. However back in my early twenties I was more around the 80kg mark. So dropping two or three kilos is a good goal. I think in my case its diet that needs some attention - well limiting the "treat" foods a bit. Training for the Auckland half and watching my diet should see my good for this one.

We can rebuild him. We have the technology. (can you pick the movie reference?)

P.S. Week 3/Day 2 (the sequel) of Hundred Pushups Done done and dusted. 27/19/19/15/30. 90 seconds rest in between sets and I beat the min criteria on the last set (25) by 5. :)

2008 Running Goals and Races

- Run Auckland Series . March through July. Five 10km races on different courses, 6th race is a half marathon

- Auckland Marathon. 2 November 2008. Either the half or the full. I'm leaning towards the full. It's a number of months away so enough time to build up to this. We'll see though.

In terms of times you have to have put a mark in the sand, so here goes:

5km - 22:00
10km - 45:00
half - 1:45:00
marathon - 3:50:00

The only gauge I have as a starting point is my 1/4 time of 46:14 last year. Lets see if at the end of the year these are achieved. :)

Also would like to drop 2-3 kgs in the course of training.