The rest of the day dragged.
I did send to my coach and my trainer my 2015 goals - starting with my long term goal of running the 2017 Boston Marathon and ending with this month's goal - run 5 miles pain free. The primary focus for the next few months will be strength and mobility while building a running base. that means 3 times a week working on strength and mobility. After that (3-4 months), I'll dial back the strength and mobility to twice a week and focus more on running drills. We'll see how they like that approach.
Here's what I drew up:
MASON FITNESS GOALS
January 19, 2015
January 2015 Priorities
1. Solve the Achilles Issue – Run Pain Free
2. Address muscular imbalances over next three months
3. Evaluate running form and address any issues
4. Continue building strength / mobility
5. Continue building aerobic base
6. Lose fat / gain muscle
1. Qualify for 2017 Boston Marathon in 2016 – Run 3:20:00
IMPORTANT BECAUSE: This is what it’s all been about. In middle school while living in New Hampshire, all things Boston were amazing. From this and during the running boom of the late ‘70s / early ‘80s, I wanted to run a marathon. When I gimped my way through Chicago in 2013, it was anti-climactic. That’s when I realized the real goal was to run the BOSTON marathon. To qualify for Boston in 2017, I need to run under 3:25:00 before early September 2016. Since they’ll take faster times first, 3:25:00 doesn’t guaranty entry. 3:20:00 should. It’s most important because I want to set an example for my kids, showing them if you set a goal, make a plan and execute the plan, anything is possible. It’s also important because I’m not a runner, and my time when I ran Chicago in 2013 proves I’m not a runner – which makes the goal significant. Some would say unrealistic. Others would say stupid. Bring it.
What Does It Mean?
- 7:37/mi. pace
- Heal / strengthen Achilles
- Build endurance / strength / mobility
- Fix muscular imbalances through strength training / form adjustments
- Gain muscle / lose fat – become more efficient
2. 2016 – Run 2 Marathons in 2016 – one for experience /continue base-building, the second to qualify for Boston
IMPORTANT BECAUSE: In order to run Boston in 2017, I need my BQ time by early September. Because of my lack of experience / endurance base, I’ll need two marathons – one for experience / base building and the second to qualify. My stretch goal would be to qualify in the earlier of the two marathons.
What Does It Mean?
The last BQ races are held early September, which means running an April / March first race
3. 2015 – October / November / December Goal: Run 3:50:00 marathon in October / November / December
IMPORTANT BECAUSE: I need to build my endurance base and gain racing experience. Running a Boston Qualifying time in 2016 is a big stretch because of my Achilles issues and the overall strength / mobility imbalances I currently have. Running 3:50:00 will achieve a goal I had for Chicago (running under 4:00:00), while being a good barometer for where I am along the way.
What Does It Mean?
- 8:46/mi. pace
- Ease Into Training
- One of the following:
i. NYC – November 1 – entered lottery to register
ii. Marine Corps – October 25
iii. Space Coast – November 29
iv. Chicago – October 11
v. California International Marathon – December 6
4. June – September Goal: Marathon Training
5. May Goal: Old Man PR 10K (ran this distance much faster at a far younger age – so it’d be an “Old Man PR”) – target 8:47/mi (3:50:00 marathon pace)
6. April Goal: PR 5K
7. March Goal: Battlefrog Obstacle Race 5K
8. February Goal: Gasparilla Half Marathon 2/22 at 130bpm PAIN FREE
9. January Goal: Run 5 miles pain free on Achilles
Physical (Strength / Mobility) Goals
1. SOLVE STRENGTH IMBALANCE ISSUE – left leg stronger than right leg
2. Continue working on MOBILITY especially in hips
- 30 Dips by 2/28
- 20 Pull Ups by 2/28
- Pistol Squats on each leg by 2/28 – stretch goal?
- Under 20% body fat by 2/28