2018 Running Goals

Don’t call it a comeback…

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You guys, I’VE BEEN RUNNING!

Over the past 2 months, I’ve graduated from physical therapy and continued on my therapy “return to running” plan. Just a couple weeks ago, I ran my very first nonstop mile post-surgery. It’s slow going, and not entirely pain free (my KNEE is pain free while running, it’s the hamstring and calf now that are sore while running, and then there’s a bit of residual knee pain after running).. but I’M RUNNING!

Photo Dec 27, 8 12 32 PM

These pictures were taken 6 days apart, in December. Tank tops to long sleeves.. only in Kansas!

I have a few goals for 2018. If you would compare these goals to previous years’ running goals, you’d scoff at how tiny these goals are, but if you look back at the year I’ve had in regards to my knee injury, surgery, and recovery, I’m so excited the roughest and toughest stuff is behind me, and I can RUN!  It’s not going to be easy. In fact, it’s disheartening how much fitness I lost over the past 8 months of barely running to not weight bearing at all after surgery, to slowly recovering back to where I am now. My last month of decent-ish mileage was May, and that month only had 50 or so miles in it!  2017 was extremely low in terms of mileage; I will end up with just about 300 miles for 2017, almost all of those miles happening January through May.  For comparison, I ran 1025 miles in 2016. 

2017 was a really rough year in terms of fitness and running for me. I have a lot of work to do, and I need to be kind to my body and be extra kind and thankful for my knee which is still mending.  But I’m not looking into the past, I’m looking forward!

In 2018, I hope to complete 2 half marathons, even if it is a walk/run. I hope to do 1 in the spring and 1 in the fall. Ideally, I will walk/run the spring and run the half in the fall, but right now, all options are open, and no races are on my schedule.  I have a couple races in mind, but I’m not signing up for anything until much closer. Right now, I’m on a running schedule with minutes, and strictly using a metronome to keep my cadence up. My return to running schedule currently does not allow me to run back to back days, and I am very cognizant of my running form and any signals my knee is giving me.  I will continue on this path until I’m ready to run back to back days without a metronome. I will sign up for a race when I feel I can complete it.

In 2018, I will get my butt to the gym. I hope to get back to lunch time classes about once per week, and lift once or twice per week as well. I’m not setting myself up with a strict schedule to begin, but I want to get back to the gym consistently in 2018. I am lucky that my employer pays most of my gym membership, leaving me with a tiny monthly fee. There is absolutely no reason I can’t get into a solid routine, which will certainly help strengthen my weak leg muscles and help me get some fitness back.  I want to keep up my cycling, and add in a regular cycle class, in addition to using my bike at home.

In 2018, I want to eat healthier. I want to limit or eliminate my pop and sugar intake. I drink wayyyy too much pop and have wayyyyy too many sweet treats.  The addiction is real.  As I ease my way back into running, I want to help my body and treat it with kind and tasty healthier foods instead of giving it sugar and crap to eat and drink. I know the journey off sugar or limiting sugar will be a long one, and I’m not planning to go cold turkey.  There isn’t anything wrong with an occasional treat, but my treats have become mostly daily. I anticipate this goal will be the toughest of the three I have for 2018.

Photo Nov 25, 10 54 03 AM

Thanksgiving run in Hays with Chris and Momma, my first outdoor run since before my surgery in July.

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2015 Running Goals

“Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle – when the sun comes up, you’d better be running.”

– Christopher McDougall

Savannah Lion

Running Goals for 2015:

1.  Run 1100+ miles.  This year, I will come in around 850-870.  Adding 200+ miles will increase my mileage by about 20 miles per month.  In 2014, I have had 2 months over 100 miles, and my goal is to have most of the months in 2015 over 100 miles per month.

2.  Run a half marathon with no walking.  I currently have registered for 2 half marathons in 2015, the Rock the Parkway Half Marathon on April 11, and the Rock ‘n’ Roll Half Marathon in Las Vegas on November.  I may add an early summer or early fall half marathon, it depends how the training cycle goes.

3.  5k PR of under 30 minutes and a 10k PR of under 62 minutes.  I have had unofficial 5k and 10k PRs this fall, but they have been in training runs.  I need to focus and increase my speed so it shows on race day.  I feel confident I can reach both PRs in 2015, especially if I continue running some speed workouts, with or without my KCRC group.

4.  Do a handstand.  I know this one isn’t necessarily running related, but it is fitness related, and it will help me improve on core strength and shoulder strength, which will help my running.  I also hope to practice yoga at least once a week, even if it is privately at home.  I miss practicing yoga weekly, like I did back in Hays.

5.  Enjoy the run.  I enjoy nearly all of my runs now, and I want to keep it that way.  I don’t want running to feel like a job, or a chore.  I love running, and want to keep my relationship with running a happy and healthy one.  If I need to take a week off I can, and if I need to get out there and run when I have housework to do, I can.  The run is stress relief, and it is a part of me.

Kara-Goucher

With 2 weeks left in 2014, have you thought ahead to your running or fitness goals for 2015? Share them in the comments below!