New Goals
It’s time that I take a good look at myself, and make some meaningful plans to change what’s been staring back at me in the mirror. I’ve been relatively inactive since the middle of summer, and I am ready to change. I love the transformations that I’ve seen from others when they pursue 12 week goals, so I thought that I’d try to see what I can do during the next 12 weeks. My goal is to set a 5K PR on January 1st. The steps that I will use in this pursuit are as follows:
Diet: Dust off the Tosca Reno book and cookbook, and work on cleaning up my diet, and the diet of my family. I do the bulk of the food shopping and the cooking for my family. We’ll all benefit from healthier choices. In addition to eating cleaner, I need to tighten up my portion size, and stop my late night snacking habits.
Core training: I have two different routines, one using light weights and a stability ball, the other using a medicine ball and a bosu trainer. I haven’t touched either in nearly 6 months. I like both sets of workouts, and will alternate them for a total of 6 workouts a week.
Cardio: For the month of October, I’ll be building my base. Focusing on increasing my base runs from 3 to 6 miles, while keeping down, below my normal target heart rate. I’ll increase my October long runs from 6 to 9 miles. During November and December I will allow my heart rate to reach my usual target zone, while adding hill and tempo workouts. I’ll continue to increase my long run distance from 10-14 miles. I’m going to refrain from racing during October, and consider some local 5K races during November.
My goals during these 12 weeks are to get my weight below 185, get my fat% below 15%, and run my 5K faster than 23:38.
October 20, 2009 at 11:17 pm
How is the 12 week plan going? I started my own 12 week plan today, with an emphasis on weight loss. My purposes are (a) to run faster and (b) to look fitter and trimmer. I’ve determined the key to a successful plan for me is focus — too many goals don’t work. Your goal sounds like a good one — are you getting a running plan from anywhere in particular? Good luck!
October 24, 2009 at 9:49 am
I do not often get the chance or time to read other blogs ,, I hate that fact .. it actually is amazing I blog myself considering I am not the one to sit by a computer . .hate it with a passion …suppose that is the Pisces in me .. however I ty for your comment on my blog ,,.means a lot to me always when I hear from you …and would mean even more if I help you find your enthusiasm back as I read in your blog! .. believe me I sure know what that is like! I want to give you an idea - when you loose interest and don’t want to do whatever it is that your doing or need to do. completely change the situation and pick up another project ,. so for instance if you do not feel like working out - pick up a fitness magazine …watch the "biggest loser" or tidy the house … it works amazingly .. or take a nap cz maybe u just need sleep! You will find that if you do not focus so much on why you have lost interest or not motivated …and focus on something else you will soon find yourself even more powerful in your original project or what it was that you lost interest in! I hope this makes sense and more than that I hope you try it cz it really does work - I promise .. smiles deb