Updates from January, 2011 Toggle Comment Threads | Keyboard Shortcuts

  • bqx40 1:25 pm on January 3, 2011 Permalink | Reply
    Tags: 2011   

    2011 Goals, Fitness and Otherwise 

    While this is a somewhat specific and lengthy post of goals, this is really more of a mindset setting for me personally that a specific set of checklist items that will determine my success or failure.

    I hope to revise this [with revisions noted] on a monthly basis.

    Running / Fitness

    Train less, harder, and more consistently.

    • Don’t shy from intervals and tempo runs.
    • Build to a 50 mile per week average by the end of January and keep the average within 2 miles per week of that mark.  The daily mileage slog has been accomplished.  I’m not going to improve my performance on pure training volume alone, unless I get a sponsorship equal to my current pay.
    • There are no marathon goals for this year.  I plan to run two in November, but this year is primarily and maintenance and base-building year.  I have failed to run an entire year consistently and healthy since 2007.

    Release the apathy and fear.

    • Get outside in the rain once.
    • Hit the hills as much as possible.
    • Train on the hottest day of the summer.
    • Attack a run that specifically becomes a point of dread.

    Train smarter

    • Get back into consistent strengthening exercises.
    • Add flexibility into the mix.

    Plan daytime eating

    • Don’t be caught off guard by the thought of what to eat 5 minutes before it is found.
    • Control daytime nutrition
    • Stash fresh fruit, peanut butter, oatmeal, etc…

    Reading

    Finish 24 books:

    Music

    • Re-learn and improve organ and work up at least one organ specific piece in time for Easter.

    Family

    • Establish a specific weekly activity to do 1-on-1 with each of the kids.
    • Date night once per week.

    Business

    • Pet project development.
     
  • bqx40 12:43 pm on May 2, 2008 Permalink | Reply  

    Focus on the goal… 

    I’m going to shoot for a very clear and specific goal: 3:44:06.

    That is exactly 50 minutes faster than my 1st marathon time.

    8’33” per mile (or just under it).

    If I see a 3:45:00 pace bib, I am to push past it.

     
  • bqx40 11:56 pm on April 27, 2008 Permalink | Reply  

    Pace Band for 3:45:00 Marathon 

    3:45 Pace Band

    Marathon Pace Guide at runnersworld.com

    03:45:00 Pace


    Mile Split
    1 00:08:35
    2 00:17:10
    3 00:25:45
    4 00:34:21
    5 00:42:56
    6 00:51:31
    7 01:00:06
    8 01:08:42
    9 01:17:17
    10 01:25:52
    11 01:34:27
    12 01:43:03
    13 01:51:38
    14 02:00:13
    15 02:08:49
    16 02:17:24
    17 02:25:59
    18 02:34:34
    19 02:43:10
    20 02:51:45
    21 03:00:20
    22 03:08:55
    23 03:17:31
    24 03:26:06
    25 03:34:41
    26 03:43:16
    FINISH 03:45:00
     
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