2014 Fitness & Running Goals

Happy 2014!! I hope your year is off to a great start! Here are some of my fitness and running goals for the coming year:

2014 Run this Year Badge
— My goal is not to run 2014 miles, but 2014 kilometers which equals roughly 1250 miles – definitely doable for me with marathon training and training for the 2015 Disney World Dopey Challenge.
— Along with this goes training smartly so that I don't get injured again and earn a new marathon PR at the Marine Corps Marathon in October (and hopefully a sub-5 hour marathon as well)!

14in2014

— Complete 14 races in 2014. So far I have 10 on my tentative schedule. I'm not registered for any, although I did defer the Marine Corps Marathon from last year, so that's a given.

P90x3
— My goal is to complete all 90 days of P90x3!
I'llbe starting P90x3 on Monday (6 Jan)!! If you'd like to order your own copy of P90x3 and join me in getting fit, check out my BeachBody page! Yes, I'm a BeachBody Coach and you can order all your favorite workout videos and Shakeology from me.

GENUCAN_logo_plain

— continue to be the best #UCAN Ambassador I can

Nuun Ambassador Badge
— be the best Nuun Ambassador I can

And my focus word for the year is
CONSISTENT
I need to be more consistent in my eating (and not consistent with the bad stuff) and my fitness.

Thankful Thursday

It's been a week since I was diagnosed with a stress fracture in my tibia just below my right knee. Yes, it sucks that I'm injured and I can't run or jump or march for at least 30 days, but I have a lot to be thankful for despite being injured.

I'm thankful that it's just a minor injury! We caught it right at the beginning and it's so minor that it didn't show up on the x-ray, only the MRI. There is also no ligament or tendon damage!

I'm thankful for cross training! I can swim, bike, aqua jog, and use the elliptical to my heart's content. So far, I've only been on the elliptical, but I have plans for a 45-60 minute bike ride tomorrow and I'll definitely be getting in the pool next week.

I'm thankful for my (mostly) positive attitude! I plan on using this to my advantage and coming back even stronger than before.

SETBACKCOMEBACK <——– That's going to be me!!
(photo from The Active Mum blog)

Race Recap – Army Strong Triathlon

This past Saturday I participated in the Army Strong Triathlon here on Fort Rucker. It was my 3rd tri, but my first with an open water swim. The morning started early with me getting up around 5 to get ready. I had my English muffin with peanut butter and made my Pom-Blue Generation UCAN to take with me. I grabbed my bike water bottle out of the freezer and my bottle of UCAN and headed out the door.

I arrived at Lake Tholocco and easily found a parking spot. I got my bike and backpack out of my van and headed to the transition area and got everything all set up and drank my UCAN before heading to body marking. Everything was a very smooth process; all the races that MWR puts on here on post are very well run. I hit the bathroom one last time and headed back to the transition area for the pre-race briefing and then it was down to the lake for the swim start. I got in the water a little to check the temperature – I was very surprised to find the lake WARM!!!

Soon it was time for my wave (women 30+ – the smallest of the waves with only 20-30 of us!) to start and I began my first open-water swim. The lake was dark and murky and there was some seaweed kicked up at the start and I forgot about my breathing and had a mild panic attack about 100 yards or so in. I switched to breaststroke for a little bit and gave myself a pep talk – "You've swam in lake hundreds of times (I grew up on a lake). You are a strong swimmer. You can do this – just get your breathing under control." That got me squared away and I got my breathing to where I needed it and then I was fine. During the course of the 1/4 mile swim, I passed probably 20 or so of the age 30+ men from the wave that started 3 minutes before ours. That was a good feeling!! I got kicked a few times and I kicked a few people, but that is to be expected in a triathlon. Overall the swim went really well and I exited the water in 9:43, right under my goal time of 10:00!

Transition 1 was 4:13, a little long but I couldn't get the sand off my feet. I need to remember a small bucket of water next time. I got my bike shorts on and socks, cycling shoes, helmet, and sunglasses on, unracked my bike and headed to the bike mount area.

I got clipped in on my bike and got a drink of water and went to check my Garmin. That's when I discovered that it wasn't working right and I only had total time elapsed, time of the current leg, and calories burned on the current leg. There was no pace or distance data! Way to go $300 watch. (I've already sent an email to Garmin to hopefully get this figured out.) I knew that the bike course was hilly, and I was a little nervous, but I did fine, especially when it sunk in that I have leg power on the upstroke as well as the downstroke of my pedaling!! Since I'm clipped in, I'm one with my bike and I need to remember to use my strong quads on the hills. Boy, once I figured that out, the hills were a *little* easier to climb. I also decided that my bike needs to go in the shop for a tune up. On the way out, just 5th gear was slipping, but on the way back, pretty much all the gears were slipping. That was fun. But I finished strong and I feel that I had a great ride! My goal time for the 10.6 miles was 45-50 minutes, and I was happy to finish in 45:46! And I even remembered to unclip at the end and I didn't fall off my bike. 🙂

Transition 2 was 2:41 – not bad, but it could have been quicker. I switched out my bike shorts for my sparkly skirt which had my race number already pinned to it. I got my running shoes on and headed out on the run course.

The run course had some hills on it, but not too bad, and I've run this route several times before so there were no surprises in that aspect. Again, I had no pace or distance data on my Garmin, but I could kind of judge my pace since they had all the miles marked. I think I might have started out a little too fast out of transition and about 1/2 mile in, my right leg really cramped up. I was able to walk and stretch it out and then I was fine. There was a water stop at the turn around point, and I grabbed a cup of gatorade (very watered down). I headed back and soon the finish line was just off in the distance. I picked up the pace and had a really strong finish! My goal time was 28 minutes and I finished in 29:51.

My overall finish time was 1:32:14, and I finished 4th in my age group (Again. And awards only go to 3rd.) I was 141 overall out of 195 – not bad considering the lack of training I did on the bike!! I'm really happy with the race and I learned a few things for next time. . .

— I need a swim warm up. Had I gotten in the lake prior and swam a little, I would have seen how dark & murky the water was.
— I need to invest in a tri suit so that I don't have to change clothes during transitions. I could probably take 3 or 4 minutes off my total transition times.
— I need to ride more so I can get better at climbing hills and I need to learn to use my big gear. I only used 7 of my available 14 gears.
— I need to remember to not go out too fast on the run.

Black History Month 5K Race Report

I hadn't planned on running this 5K, but the Fit Mother Ruckers team had a team member have something come up last minute and I said I'd fill in. The team captain was able to get the team members switched out, so I was able to run as myself.

It was in the upper 30s this morning when we headed to the race start area by the smaller of the two gyms here on post, but by the race start time it had warmed up to the low 40s. I was quite comfy in my long sleeve shirt and running tights and gloves, although the gloves came off about 1/2 mile from the finish. I knew that it was a hilly course, but since I've been training on hills, I wasn't concerned. The first mile was mostly downhill and was my fastest split. Then there was a big climb, turn onto another street and continue climbing, loop around post headquarters, and then back along the way we came so we got a little bit of a downhill before mostly uphill to the finish. I kept a pretty good pace on the uphills and used the down hills to catch my breath and cruise a little. I made the final turn onto the home stretch and gave it what I had left – which wasn't much. There was one lady that I tried to catch for the last about 1/2 mile, but I wasn't able to. She ended up being the female masters winner! My goal (despite not having trained for a 5K and not having planned on doing this one) was a sub-28 and I was able to attain that goal!! I ran a 27:30 which was a new PR (personal record) by 37 seconds!!!

Robert ran the 1 mile fun run in about 11:30 and then we hung out for the awards. The preliminary posting of the finish times had me at 4th in my age group. Again. Every time I get faster so does everyone else. Oh well. Imagine my surprise when they announced me as the 3rd place finisher in the female 35-39 age group!!! That was a great way to cap off the morning – and added another medal to my collection.

Here's a picture of Robert and I with our medals (all the 1 mile kid finishers got medals) after the race:
Mom-5K Robert-1Mile crop

Running By the Numbers in 2012; Goals for 2013

I had an awesome year of running 2012, possibly my best ever! Here's a run-down of some of my stats from the year. . .

669.37 – number of miles run during the year (my highest ever!!)
57 – average number of miles per month
13.1 – average number of miles per week
11 – number of races run (3 half marathons, 1 10-miler, 3 10Ks, a 4.1 mile, and 3 5Ks)
2:15:35 – my new half marathon Personal Record (PR) – set at the Talladega 21000 on 16 Sep
28:07 – my new 5K PR – set at the AAAA Chili 5K on Fort Rucker on 3 Nov, while pushing the jogging stroller!!
4 – number of states I raced in (Arizona, Michigan, Alabama, and Washington, D.C.)
16:37 – my 2 mile time from my Army PT test taken just 7 months after Thomas was born
10:26 – my average pace per mile for easy runs in January
9:14 – my average pace per mile for easy runs in December
21 – number of pounds lost

Here are my running goals for 2013:

— Run at least 700 miles
— Complete a full marathon (#4) and at least 2 half marathons (#9 & 10)
   — I'm already registered for half #9 (SACF Half Marathon on 9 Feb in Dothan) and the Country Music Marathon in Nashville on 27 April
— Complete at least 10 races
— Average at least 20 miles per week
— PR in the marathon, 5K, and 10K
— score a 300 on my Army PT test (I go into a new age group come March!)