Monday, August 10, 2009

Goals for the week - time to make a fresh start!!!


I want to post this before and after photo of again to remind myself how far I have come. If you are struggling today with loosing weight, understand that the decisions you make today could very well change your life forever. Take a chance and start living the life you deserve! Make it happen!!! "Act now. For now is all you have" - Og Mandino


“Supposing you have tried and failed again and again. You may have a fresh start any moment you choose, for this thing that we call "Failure" is not the falling down, but the staying down.” Mary Pickford

149 days left in 2009. Lets Make today count!!

Ok, Today is a new day, lets see what goals I can reach! This is my mission for today. I will not look ahead and think about all there is to do, I will instead set my focus on the small tasks that are in front of me, crossing off one by one after they are done. I WILL reach every goal I have set for myself today. Period, no exceptions. Here are the facts...I need to get back on track. I have been doing really well but have NOT been punching out those killer workouts that I have been doing for the past 2 years or so. Why, well to be honest, I was tired. My focus was changing to working on my new house and garden. I think it is important to take breaks but there is a time where you have to take a step back and renew your focus and goals. I still have been running and following my half marathon program but stopped lifting weights and working on my yoga/core strength. I really have to kick it up a notch if I am going to meet my goals by the end of this year. I have a few deadlines coming up and I have concerns about how I am doing to accomplish what I have set out to do.

Here are some of my concerns....

My first deadline or goal date is September 4th, the day we leave for our vacation to Singapore and Japan. I am not as worried about Japan as I am Singapore. I desperately need to stay on track while there, especially Singapore as the food there is beyond belief! I mean if you like spicy and exotic food, then Singapore in my opinion, is like non other! We love it there and are looking forward to going back but the heat and humidity will be a struggle for me running. I will be able to run during the day while my husband is at work, and I need to make it a point to log my results from there and watch my portions as much as possible. This will be a challenge. If I stay active during the day in addition to following my workout program I should be ok in terms of not gaining anything while there. Things I can do to help...

1. Drink water and stay hydrated
2. Choose veggies and fruits as much as possible
3. Watch my starches...ie white rice!!!
4. Complete scheduled runs in addition to ST at the gyms in the hotels.
5. Look at renting bikes for some rides along the ocean
6. Wear running shoes when walking around

My second deadline is October 18th, my half marathon in Denver. I signed up for this for several reasons and my goals for the race are constantly changing. I started out wanting to run as fast as possible and now I just want to run strong and finish in a reasonable time, maybe around 2:30 or so. I need to make this week count more than any other. My plan is getting ready to kick into high gear and the days of 3 mile runs are going to be a distant memory. I need to break the trend of running 3,4 and 5 mile runs and start increasing my distance. The problem is that my knee seems to have problems the longer I run. If I cruise at a good pace for around 3 or 4 miles, I am fine. but the minute I start going longer or faster my knee starts to hurt. I am using Runner's world Smart coach program and following it each week, with the exception of a few runs that I have had to make up due to my knee. I like the program but there are times it seems slow in terms of building up my mileage, but I am going to follow the program and hope for the best!

Now that I have expressed my feelings, I have a decision to make this morning. I am sitting here on this beautiful Monday wondering what my week will look like. What will I accomplish, will my knee be ok or will I have more pain? This day is a chance for me to make a fresh start and return to the format that has worked so well for me in the past. I am here, alive, healthy, happy and blessed to take another breath this morning so I will start my week off with this thought....I am so thankful to have been given another chance this week to do all that I can to take charge of my life and reach my goals.

Here are my goals for this week -

1. Use my foam roller 3 times
2. Ice 2 times a day
3. Yoga for at least 30 mins
4. Drink 1 gallon
5. ST Upper body 3 times
6. Complete 11 miles of running, and 9 miles of walking - 20 miles total
7. Bike 20 miles for the week
8. Complete 200 pushups
9. Log foods each day and maintain at least a 500 caloric deficit
10. Burn 3,500 calories for the week

Workout schedule for the week -

Monday - ST Upper body, Run 3 miles
Tuesday - Walk 3 miles, Bike 10 miles
Wednesday - ST Upper body, Run 5 miles
Thursday - Walk 3 miles, Bike 10 miles
Friday - ST Upper body, Run 3 miles
Saturday - Walk 3 miles
Sunday - Day off

10 comments:

Krissa said...

I have no concerns about your reaching all of these goals and more.

I am sure your body needed a break. I bet you will feel even stronger this week!!!

Krissa said...

Oh, have you read the new issue of Runners World? Well, there is an article in there about only training 3 days a week for a marathon and actually doing a lot less mileage. Interesting. The girl from Metabolic Effect, (Jill Coleman) ran a 1/2 marathon with an average of 7:07 minute miles yet she only did 4-5 "long runs" while training. Her blog is jillcolemanfitness.blogspot and she talks about it just a few posts down.

Lori said...

I like your goals. I wouldn't worry so much about the training. As long as you follow a plan, you'll be fine. You might want to tape or wear a knee brace for long runs, just to be on the safe side. Nothing wrong with going slower for the longer runs, either. The training is just to get used to doing them, not perform them at top speed!

I love your before and after pictures, too - such a change!

TX Runner Mom said...

We all need a break once in awhile! I am planning to take a week off after TriGirl...I realized it had been over a year since I took a week off! I am sure that you will do great at your 1/2!

erin said...

I'm sorry your knee is giving you trouble on those longer runs! I know that is so frustrating for you! I hope that you can find what works for you.

I have no doubt that you will reach your goals. I think your plan for the week is great.

Question: do you find it difficult to do strength training on the days you run? I have such a hard time with this, and really with being motivated to do strength training in general. I know it is so important, but I can't seem to develop a solid plan.

Have a great week, Jen!

Katie said...

You go Jen! You've just inspired me to get back on track myself. I've been letting other focuses get in my way too, but no more.

Keep on rockin'!

PS-I miss you!!! Haven't been on SP in far too long ...

Marcelle said...

You have come so far - am sure you will keep to the smaller goals you have set out for yourself...
Dont know most of the American terms you use, have no idea what a foam mat is - what is ice 2x a day...you mean an injury you have??

Enjoy this week..and go for the goals listed.

Marcelle said...

Thanks Jen for coming over to explain...I wondered what the foam roller was used for as this is the second time I'm reading about it...
Always exciting going back home and seeing family - and friends!

wendy said...

Jen - I know you will reach all those goals, and more!!! Take it easy on that knee though!

Best of luck!!! Sept 4th will be here before you know it!

:-)

7 D's said...

So far 10 pounds and doing excersice too. I love your blog you are a tre inspiration!