Happy 2015 all FitDad followers!
I am very excited about getting 2015 off with a bang and wanted to share a bit about how I go about making changes and planning for a great year.
First – a bit about the old year: As you can see I wrapped up 2014 with a bang by getting 3rd in my AG at the Gettysburg Run at the Rock 5K – and setting a new 5K PR to boot! Prize was a Chocolate Pecan pie. Yum. Only had a small piece, but it was a great addition to our family Christmas celebration with my parents and sister’s family in Gettysburg.
OK – now on the the NEW! 2015!
Step 1: Set goals
I decided that 2015 would be the year of the 70.3 (Half Ironman). I want to get under 5 hours! I want to qualify for some World Championships! I’m going to be entering a new age group this year (M45-49) so this will be a good chance. And I’m running well based on recent 13.1, 6.2, and 3.1 PR’s. So why not aim high!
Also I decided to step on a scale on January 1 to see where I stand on weight and body composition. Oops! The combination of missed workouts and less attention to nutrition lifted me back up to unacceptable weight and body fat numbers! (201 lbs and 19.1% BF) Eek! Those are numbers I haven’t seen in years! OK – so another goal is get back down to “normal racing weight” around 175 pounds and 12% or so BF. These are even more attainable than the race goals because they’re 100% in my control. Of course, this is a big attitude thing too. I view it as training with an extra weight belt for a few months – which will decrease by about 2 lbs/week. If I can maintain focus, I’ll be just fine for my first big races…. oh yes that brings us to step 2:
Step 2 – Set specific milestones
To help me achieve my big goals I am planning on three 70.3 races this year – TryCharleston in April, IM Racine 70.3 in July, and Redman in Oklahoma City in September (which is the US Long Course Championship). If Racine goes well and I get a bit of “rolldown luck”, I could even maybe qualify for the 70.3 World Championships in Austria in September, so that is a possible fourth race. Back of mind but definitely a driver!
OK – and on the weight/Bodyfat my milestone is simple: 175 and 12% by April 18 (date of Charleston 70.3)
But these are end-state milestones – what about the smaller steps along the way?
Step 3 – Intermediate milestones
For the racing, I am very encouraged by the fact that despite carrying around two extra 10-lb dumbbells strapped to my gut I have been setting run PRs! This bodes well for me after I become leaner! I am going to continue to focus on run speed and have scattered a number of 5k runs, with a half marathon at end of February as well. I’ll also probably throw in a sprint or olympic-distance tri or two between April and July – maybe even qualify for USA Olympic Nationals again – I have some unfinished business on that course in Milwaukee!
And of course on the bodyfat and weight, the interim steps are simple. I want continually decreasing numbers approximately 2lbs/week and 0.5% BF/wk. These are numbers I know to be sustainable based on when I’ve been here before. Maybe I’ll post progress graphs to the blog – anyone up for seeing that?
Step 4 – Communicate Goals/Milestones and embrace support
My coach knows about every one of these goals and is using them to tailor my training plan. My family knows about these goals too, of course, and will support me every step of the way! Of course they all have their own goals and plans for 2015 as well. Maybe my next post will be on family goals… Interested? And of course this crazy Internet group is right behind me as well!
So, if you haven’t had a chance yet, document your goals and make them happen! There is only ONE day that you can ever make a change – TODAY. Changing at some day in the future means you haven’t changed yet. Commit and go for it! The process is simple and your loved ones are right behind you! Nothing inspires like aspirations! Let your family see you aspire and they will too. This is what makes me FitDad instead of just “FitGuy” or “FitKen”. And I relish that role!
Happy 2015 Blog Readers! More exciting stuff to come!