Setting Goals

[So_Fetch]

You guys (gals) are such an inspiration - I'm hoping you can help me find some!

I'm having a hard time getting back to race-shape after winter.  For background - I train with a triathlon training company.  I just started swimming last year and completed my first super sprint tri in September.  It was a good experience considering I couldn't even put my face in the water not 6 months before that race.  I also PR'd my half marathon (I've only done two lol) I did 3:02 at the Nike Women's Half.  I've never done a 5k under 40 minutes. and my fastest mile time trial was 10:13. I've never been able to do that in a race.

whew!

That being said, I need some goals.  I hope to get into Nike again this year and sub-3. (no pee break!) I'd love to be able to run a 5k in under 40 minutes.  and I want to finish a sprint tri. 

As it stands, my mom and I restarted couch to 5k because we can't run more than a few minutes without walking. (I've never been able to run the whole time, I always stop to walk)

How do you break out your goals to make them more attainable?  Like, I can say, I want to do all these things. but how do I prioritize and put them into action.  What do you do?  Any tips would be greatly appreciated.

[Brit]

Break them into smaller achievable goals like finish C25K, then get a baseline 5K time. Try to take something small like 30 seconds off of it until you get to 40:00. Maybe this can be done by trying to add an extra 30 seconds running before walk breaks. Basically just do many small things that will eventually add up to the bigger goals.

[bostonmichelle]

I agree break them into smaller goals. I started off with almost 0 training and was at a 40ish min 5k. Every race I said I wanted to take off 30 seconds and eventually run it without having to walk. I did that, now I'm onto gaining a bit of speed and going further distances. My next goal is to finish a 10k.

[So_Fetch]

Mar 20, 2014 12:34:40 GMT -5 bostonmichelle said:

I agree break them into smaller goals. I started off with almost 0 training and was at a 40ish min 5k. Every race I said I wanted to take off 30 seconds and eventually run it without having to walk. I did that, now I'm onto gaining a bit of speed and going further distances. My next goal is to finish a 10k.

I think that's why restarted couch to 5k for the run portion. 10k is my favorite distance of all the races (and my fastest distance) but I don't run the whole thing.  I need to get to the point where I'm running more (if not all) of the race, even if I'm going slower.  I'm lucky in that Nike didn't really phase me too much with the hills because I did so much strength/hill work.  I was able to power up the hills, which I'm super thankful for. I'm definitely going to keep doing that training once the ground dries up a bit.   Breaking it out to taking 30 seconds off at a time is a great idea.

[mrsjthompson]

I am in close to the same boat with you, but you have more racing experience. I just started C25K again this week because I want to be able to run the running intervals of my races more (which will automatically make me faster). My goal right now is to 1) complete C25K and 2)run a 5:1 interval for a fall half, then work to increase my running interval from there. For my first half I ran a 1:1 ratio.

I found some training programs at jennyhadfield.com that help increase your running interval, I think the run/walk plans.

[derbycitycook]

I'm in your boat in that I'm restarting C25K after having a baby. I have time goals for different distances, too. I agree with the smaller goals. Keep your overall goals in mind and make plans to achieve them --finish C25K, maybe sign up for a 5k and see where you stand, find some speed workouts online and incorporate them into your routine, etc. Good luck and congrats on making those first steps!

ETA:fixed for autocorrect errors.

[gt7301b]

I focus on one big goal a season because I find sometimes it is difficult to aim for PRs in different race distances.

My main goal this summer is a sub 1:50 half, but that would be a 2 minute PR. So I'd be happy with any improvement at my next race. I think racing multiple distances also helps. I was able to see great improvements in my 10 mile time this winter and should be able to get a half PR. It is also nice when you revisit a distance you haven't raced in a while and can bang out a PR. I haven't done a 10k or marathon in over a year, so I would expect a PR if I were to run one of those distances sometime soon.

I also think that goals that aren't attached to racing are good to have. Are your speed work sessions getting longer or running more mileage in a week? These are also things to be celebrated.

[So_Fetch]

Thanks for all the ideas/input. I have a running buddy who swears by intervals and they just don't work for me. My best race was when my husband came with me and if I wanted to walk he'd say, "go 30 more seconds" and I would, and once I got past that I might push myself to do another 30 seconds, etc. I just need my DH's voice in my head. or to find my own voice. lol

for non-race goals - I'm excited about getting hill work in. My coached classes include a monthly time trial every month - so I will be able to gauge progress in a fun way too, which is always nice. (it's nicer when I start improving though haha!)