12 Week Body Transformation, Pre-season task 3
Goals for 2011
The third 12 Week Body Transformation Pre-Season Task is GOAL SETTING, now I love the theory of goal setting and I have trained people in goal setting in the past, I definitely encourage it, but you know, there's those excuses again, no time to set goals? Not worth it if I don't think I can achieve them? oh and so many more. So i sat down and did it, and added my comments on what I need to do to make those goals a reality.I've started but I'm finding it difficult to see beyond the 12 week program. I'll be back to revise these as I go along.
1 month goals (by 21st March 2011) and how I will achieve them
Run/walk 10km in 1hr 20 minutes Keep running 3 x per week, build up to 5km run by end of pre-season (21/02/11). Introduce ‘long run’ tomorrow (30/01/11) starting at 40 mins run 8 walk 2 (DONE). At current pace 10km should take around 1hr 20 so adding 10 mins per week (at 8+2) should get there comfortably without injury. Want to be able to run 5K easily by the 29th of Feb to start ½ marathon plan.
Get into a stretching habit after training Stretch every time until it becomes automatic Learn new stretches, maybe find a stretching DVD? Develop a regular stretch routine for upper/lower body, post run and post gym. Stick a big STRETCH sign on the fridge and the bathroom mirror.
Try a new sport or class Going to book a badminton court and play with Sam one day when the girls are in daycare. Can book 4x1hr for $50 on special during February.
Lose 4kg – taking me to 68kg Follow 12WBT eating and training plans, ignore negative self talk, fight off excuses. Find training buddies virtual and in real life.
Introduce 8 new dishes to our family mealtimes This should be easy following the meal plans , need to adapt them a little for the children and resist eating the difference. I want to introduce more veggies, more pulses, more fish in particular. Make time to shop at the market – maybe a regular time with a friend?
Eat 3 serves of veggies EVERY DAY Buy a wider variety of veggies, eat some vegetarian meals, allocate more time for cooking, do some cooking in advance to have veggie dishes in the freezer. Frozen veg are ok some days but should mix up with other veg too.
3 month goals (by 21st May 2011) and how I will get there
Half marathon (29/05/11) sub 2:12 for a pb Make time for long runs, increase to 4 runs per week, follow Hal Higdon running plan and 12WBT for strength. Get up early and run before it gets hot in Mar. 12 week training programme to start on 28th of February!!! Run with Sam when possible for tempo runs and with the pram if necessary. Get over fear of running with the pram, it's not too much hassle and we can end up at the park.
Run 10k in 60 minutes Consistent training, running hard not just cruising along, start tempo and interval training as soon as I can run 30 mins without stopping. I need to be able to do this to get a half marathon pb!
Swim 1500m in 30 minutes General fitness, swim at least once a week. Losing weight should help with this as should upper body strength work. Renew swim pass.Try a new or different sport/class each month Squash, tennis, trampolining, dance class, maybe do a week’s trial at a gym to try out some classes one week. Try a Zumba class and a Bodypump class.
Lose another 5kg taking me to 63kg Follow 12WBT eating and training plans, ignore negative self talk.
Look good in a size 10/12 Eat well and tone up, especially arms, shoulders etc.
Introduce 8 more new dishes to family mealtimes Should be easy with meal plans, but determined to increase the variety of what we eat, particularly eating more veggies etc.
Eat 5 serves of veggies per day at least 5 times per week Just do it.
6 month goals (by 21st November 2011) and how I will get there
Maintain weight Give up chocolate and sweets, keep on healthy eating plan
Maintain fitness Join the gym for variety if budget allows
Melbourne Marathon 2012 (09/10/11) – Marathon sub 5 hours Keep running consistently after ½ marathon, 20 Week marathon training plan to start immediately after half marathon (should be 22/05/11). Plan babysitter in advance so that we can both run.
12 month goals (by 21st February 2012) and how I will get there
Maintain weight Keep up healthy eat plan, Give up chocolate and sweets
Maintain fitness Just keep training. Set new goals for motivation, try new sports and classes.