Wednesday, March 26, 2008

3 Time to Re-evaluate Again......


Print



I'm obviously not going to make my original goal timelines, due to my several-week-long absence from running (for reasons already heretofore explained ad naseum in this blog), so it's clear they need to be revised pronto.

So, let's examine the goals that are currently shown on the left sidebar, & see what we can do to revise them to a more realistic timetable. By we, I mean me, unless you plan to follow these goals too. ;-) ) OK, here goes:

---------------------------------------------------------------------------------------

My original goals as currently shown on the sidebar (soon to change!):

Training Goals

WEEKLY GOALS (12/12/07-6/1/08):
--Stretch before & after all workouts.
--Run the BTHR program, 3x/wk.

--
100 crunches + 20 push-ups, 1x/wk.
--Multiple sets of 20 reps: leg lifts + 5-10 lb. barbell exercises,
1x/wk.
--Drink 8 8-oz. glasses of water a day.
--Follow the Abs Diet, eating 6x/day.
--Take multivitamins daily.

SHORT-TERM GOALS (12/12/07-6/1/08):
--Complete BTHR by 6/1/08.
--Lose 10 lbs. by 3/31/08.

LONG-TERM GOALS (12/12/07-12/31/09):
--Lose total of 15 lbs. by 4/30/08.
--Reduce BF% to 14-18% by 12/31/08.
--Run & successfully complete my 1st marathon.
--Follow Abs Diet Plan until wgt. loss ends, then follow modified Abs Diet + Canyon ranch meal plan for maintenance.
--Weight train regularly, starting with 1x/wk. Over next 1-2 yrs., do 50 pushups, 5oo sit-ups, 100 leg lifts, & bench-press body wgt.

Becoming A Two-Hour Runner (BTHR) Training Program (12/12-6/01/07)

Click here to see BTHR program plan in its entirety.

Here's what I've got left to do:


Phase 2: Becoming a 1.5-Hour Runner (✓)
Wk 2: 40
(✓), 48, 60. (148 min.)
Wk 3: 45, 50, 63. (158 min.)
Wk 4: 50, 54, 66. (170 min.)
Wk 5: 55, 58, 69. (182 min.)
Wk 6: 60, 62, 72. (194 min.)
Wk 7: 65, 67, 74. (206 min.)
Wk 8: 65, 71, 80. (216 min.)
Wk 9: 70, 75, 83. (228 min.)
Wk 10: 70, 80, 90. (240 min.)

Phase 3: Becoming a 2-Hour Runner
Wk 1: 75, 80, 90. (245 min.)
Wk 2: 75, 85, 93. (253 min.)
Wk 3: 80, 84, 96. (260 min.)
Wk 4: 80, 88, 100. (268 min.)
Wk 5: 85, 87, 102. (274 min.)
Wk 6: 85, 92, 105. (282 min.)
Wk 7: 90, 89, 108. (287 min.)
Wk 8: 90, 95, 111. (296 min.)
Wk 9: 90, 97, 115. (302 min.)
Wk 10: 90, 100, 120. (310 min.)

Race Calendar

6/21/08, 8:00 am - Run For the Roses 5K
7/19/08, 8:45 pm - Rockville Twilighter 8K


---------------------------------------------------------------------------------------------

Hmmmm. I had some fairly ambitious goals. Need to scale back & do another "test" run to see where my fitness is. I think I might start with some earlier stage of the CT5K program, but not too far back. Perhaps Week 4 or 5. And then, based on the results, will adjust accordingly.

Also, haven't weighed myself or taken BF% measurements recently, so need to see where I am on that front too. Ugh. Am dreading that bit. According to my last assessment I posted on my blog (whenever that was!), I thankfully didn't gain too much weight during my "illness-followed-by-inexcusable-sloth" period. I think I stated that I'd gained roughly 5 lbs., which to some of the skinny-minnies out there might seem like a lot, but since I'd lost 20+ lbs. previously, it's all relative. Granted, I'm not thrilled about the weight gain, but I don't want to dwell on it either. I think the better news was that my BF% wasn't that many percentage points up from what it was, at least not the last time I'd measured it. But again, it's been a while. OK, enough discussion on that topic. ;-)

Here's what I propose for my revised goals:

Training Goals

WEEKLY GOALS (3/26/08-5/30/08):
--Stretch before & after all workouts.
--Run the CT5K program, 2-3x/wk.

--
50 crunches + 10 push-ups, 1x/wk. (NOTE: Right now, I'm going to suspend this for the first week or so, as the top priority is to just get running, & avoid giving myself too many tasks at the outset, which will overwhelm me at this point. Can't think about anything but simple stuff, like just getting my rear out the door, which thus far, I've been unable to do.)
--Multiple sets of 20 reps: leg lifts + 5-10 lb. barbell exercises,
1x/wk. (NOTE: Will also add this aspect of training a bit later as well, as I still need to get out there & run for the first time in a few weeks! Baby steps.....)
--Drink 8 8-oz. glasses of water a day.
--Follow some semblance of the Abs Diet, eating 6x/day. (NOTE: It'd be more realistic right now for me to not be too regimented about this part, as that's what added too much pressure in the first place. So, I'll follow the spirit of the plan, but not the plan to a tee.)
--Take multivitamins daily. (That sounds reasonable enough.)

SHORT-TERM GOALS
(3/26/08-5/30/08):
--Complete CT5K by 5/30/08.
--Lose 5-10 lbs. by 5/30/08. (Not going to push my luck here. ;-) Just want to lose the pounds I gained right now & if I lose more then, "Great!")

LONG-TERM GOALS (3/26/08-12/31/10):
--Lose 15 lbs. by 8/30/08. (Again, very doable, modest goal.)
--Reduce BF% to 14-18% by 5/30/09.
--Run & successfully complete my 1st marathon, (let's say by 12/31/10, but realistically speaking, this goal's now a bit too far off to calculate with any sort of precision at this point). (We'll cross that bridge when we get to it!)
--Follow Abs Diet Plan until wgt. loss ends, then follow modified Abs Diet + Canyon ranch meal plan for maintenance.
--Weight train regularly, starting with 1x/wk. Over next 1-2 yrs., do 50 pushups, 5oo sit-ups, 100 leg lifts, & bench-press body wgt.

Couch to 5k (CT5K) Training Program (3/26-5/30/08)

Each workout is bookended with 5-min. warm-up & cool-down walks:

Wk 1: (1 min. run + 1.5 min. walk) x 8 (20 min. total, 3x/wk)
Wk 2: (1 min. run + 2 min. walk) x 6 (21 min. total, 3x/wk)
Wk 3: (1.5 min. run + 1.5 min. walk + 3 min. run + 3 min. walk) x 2 (18 min. total, 3x/wk)
Wk 4: 3 min. run + 1.5 min. walk + 5 min. run + 2.5 min walk + 3 min. run + 1.5 min. walk + 5 min. run (21.5 min. total, 3x/wk)
Wk 5: Day 1 = (5 min. run + 3 min. walk) x 2 + 5 min. run (21 min. total); Day 2 = 8 min. run + 5 min. walk + 8 min. run (21 min. total); Day 3 = 20 min. run
Wk 6: Day 1 = 5 min. run + 3 min. walk + 8 min. run + 3 min. walk + 5 min. run (24 min. total); Day 2 = 10 min. run + 3 min. walk + 10 min. run (23 min. total); Day 3 = 25 min. run
Wk 7: 25 min. run (25 min., 3x/wk)
Wk 8: 28 min. run (28 min., 3x/wk)
Wk 9: 30 min. run (30 min., 3x/wk)

Race Calendar

6/21/08, 8:00 am - Run For the Roses 5K

Hard to tell at this point if I'll even be ready to race, but I'm just going to take one step at a time, & see where it leads..... That's all a person can do.

-------------------------------------------------------------------------------------------

The next logical step (that is, aside from getting off my rear & running! LOL!) is to revise the goals on my sidebar, so be on the lookout shortly for those changes.....

3 comments:

tootie said...

Welcome, back!

Don't worry - I bet you'll be back on track soon enough.

I ran my first 5K today. I have lots of running to do between now and my marathon (in Nov). I guess I'll get there slowly but surely :)

cyberpenguin said...

Hi Tootie!

Thanks for the support & well-wishes! Congrats on running your first 5K! Great job! Sounds like you're on the right track.

Wow, a marathon in November, that's a rather ambitious schedule & training arc (from your 1st 5K to a marathon)! How long have you been training?

You might already know this, but make sure you give yourself adequate time to train. For most runners who don't run marathons with regularity, nine months is the bare minimum training period required, & at that, it's not really recommended for most people, especially if they are first-time marathoners/runners. Did you see my post about the PBS Nova special, while profiled newbie marathoners?
http://seecoreyrun.blogspot.com/2007/11/tv-show-review-novas-marathon-challenge.html
http://seecoreyrun.blogspot.com/2008/01/thoughts-about-my-upcoming-marathon.html

Anyhow, I'm only saying this because I want your first marathon experience to be a great one! This is your first marathon, right? If not, then I'm sure you know what you're doing!

Cheers,
-C

cyberpenguin said...

So, Tootie, when you say first 5K, you mean 1st 5K race, right? Because I thought you'd mentioned that you ran a 5K before with your son, but wasn't sure if that was a race or a just a regular run.

So was it your first 5K ever, or just your first 5K race after your hiatus from running? ;-)

Post a Comment

I may or may not know you, but love reading your comments!

If you like this post, then please consider subscribing to my RSS feed . You can also subscribe by email and have new posts sent directly to your inbox.

You might also like:

Related Posts with Thumbnails

INSTRUCTIONAL VIDEOS

Loading...