Sunday, October 01, 2006

A few goals, perhaps

So I think it's about time I write down some goals, a la TriTeacher. I am sort of a person who feels a bit lost without goals. Now, a lot could change, but if all goes well next year, here are my goals:

1. PR in a 5K early in the season. This way, I can do some speed work and tempo stuff and not have to worry about screwing up marathon training by pushing too hard. So I might try to dust off the ol' 5K time (which was back in 2003! And not even very fast! Yikes!) and see what I can do.

2. Hit 1:24(or less!) in the 100 yards free. I'm close, but haven't really done it yet by my watch at least.

3. Pick a HIM in mid-late summer, and try to beat my current PR of 6:34. That 6:34 would have been a lot better if I hadn't of had to DEATH MARCH the half marathon. Stupid, stupid me who didn't know about that little thing called HYDRATION on the bike. Ha ha...now I know....I think I'm capable of closer to 6. Maybe say 6:10 to shoot for? I think that's reasonable.

4. Chicago Marathon next year, or another fall marathon. Break 4 hours. This could be tough. But, again, I think I could do it. Current PR is 4:18 in Cincy and I felt like I held back a little because of the hills--which, for the record, ARE NOT as bad as everyone makes them out to be!

Basically, this year was all about endurance. I think I'd like next season to be all about speed. I think if I space out these goals enough I can make them happen.

So what do I need to do to get there....hmmmm...

1. More speed focused sets in the pool. Still do the 500s and 1000s from time to time, but I would like to start doing some hard 50s and bring back the hard 100s that I phased out on the last month or so of training.

2. Lift and strengthen. Work on my power for the bike. Hit the hills next summer lots. Do some sprints and stuff--try to head to New Vision Cycling Wednesday nights to work on this, now that I won't have the 6-7 hour rides to worry about!

3. Consistent mileage for my weekly runs. Lots of tempo runs, since I tend to FIZZLE my SHIZZLE out fast on the short races. ie. My favorite thing to do seems to be to run the first mile sub-7, no matter how much I THINK I'm holding back, and then DIE on the last mile-mile and a half. I seriously think it's harder to run a smart 5K than a marathon. My 5K mile splits are hilarious.

SO--at the MOMENT, these are my goals. Funny, because an 8:30 mile right now feels like death. I guess that's because I did an Ironman 3 weeks ago or something. But I will slowly build up the base here over the next month or two, and maybe start doing some intensity come late-November and early December. Coach Angela says not to lift until November. Bummer...I was kinda hoping to get started earlier than that. But, I will defer to her. 9 Ironmans means you kinda know your stuff.

Whew. OK. I feel better now that I wrote that down. Goals! I have goals! Yay!

But, um a LOT could change between now and next year at this time. So, all goals are subject to DRAMATICALLY change.

But hey, it's fun to think about the possibilities, you know?

31 comments:

Michele said...

Great goals with a plan to support them. 2007 is going to be a speedy year for you.

21st Century Mom said...

Good luck with all of those goals - you have a bunch.

Here are a couple of swim ideas for variety (we do these in my masters team workouts)
1). Monthly 200s - You swim 4 200s descending, with a good rest in between (30 seconds or so). Keep track of your times. Next month start the 1st 200 on the time you got on the 2nd 200 the previous month. You could do them more often if you like.

2). 5 on 5 - Do a 100 yard, all out (fast as you can!) sprint every 5 minutes. In between sprints you can do whatever you want (rest, take a slow 100 or so, whatever). It doesn't sound hard but it is called a bucket set because you pretty much want to puke after about 4 repeats. It does help you get those 100 yard sprint times down, though.

Have fun!

Papa Louie said...

Those are some realistic goals which is worth shooting for. Have fun persuing your hopes, dreams, and goals.

teacherwoman said...

I too feel that goals are necessary. For me, I have to have goals with my running, and with my teaching career... Good luck!

Cliff said...

TriSaraTops,

If u can do a 4:18 Marathon, I think u can do a sub 6 HIM.

Speedy is fun :). Now that you have a big base, you will go faster and stronger...

Jodi said...

Great goals! You should come join us at CSU master's on a Friday some day. It's speedwork. All sets are short and pretty fast.

Pharmie said...

Those goals sound very realistic and tons of fun in the meantime. I too would like to work on speed sometime in the near future.

Might I suggest Twin Cities as your fall marathon? It's a blast, and the crowd is AMAZING! Plus, then I could cheer you on:)

Habeela said...

This is what I love about triathletes! We just can't relax during the off-season - we have to set new goals. :)

Kate said...

Good set of goals. You'll be smashing that 5k in no time!

Wes said...

Having plans keeps us motiviated! You, however, need to not rush it!! Coach does indeed know best.

rob reddy said...

so you gonna have a baby??? changes all the goals for a few years ;}

Iron Pol said...

Having signed up for an IM race, you know how motivational it is to have paid the entry fee. It's the Iron Pol training program. Pay the money, then you have to train.

If you ran 4:18 on a hilly course, sub-4 in Chicago should be doable. Very flat course. I ran it with a fever of 103F and only lost 5 minutes off of my the 4:45 marathon PR. If I can get a preferred start, I may run it again in 2007 (for vindication).

greyhound said...

You can totally do those, so long as one of those mult-month LABOR intensive goals doesn't preempt.

I don't know about PRing, but if you want a HARD HIM at the end of June, check out Buffalo Springs Lakw 70.3. Greyhound buys the drinks.

Kim said...

you never cease to amaze me with your motivation! damn girl. great goals and definitely attainable! ill be rooting for you through all of em!

Kurt said...

Your right about a fast 5K being more difficult. There is no room for error on it. I recommend you start doing 8 x 800 at a 3:25 - 3:30 pace with 90-120 second recoveries. Then we will toss in some 200 speed work after that when your ready.

Good luck!

Batman said...

Admire the tenacity. With the IM finish, the confidence must be soaring.

triteacher said...

I hear you on the 8:30 miles feeling fast! I didn't even pay attention to times tonight - that's what next year is for. ;)

I like your goals - I may borrow from them as I tweak (or RADICALLY alter) mine. I hear you on that too - this is all just, as they say, "pissin' in the wind" at this point.

Manitoba Guy said...

ah yes, goals. Where would us type A's be without goals. Glad to see you have next years plan in place. I'm feeling a little lost these days without a schedule or routine, but it's also kind of nice to skip a day just cause I didn't feel like it.

RunBubbaRun said...

Yeah, I think next year is about being fast. Chicago marathon is a must, great time out there, flat and fun. You have to tell us your secret for your fast swim times. Have fun relaxing now.

Rachel said...

Great goals. You're fast. I swim 50m in about 1 minute so I have a long way to go. I agree with you on speedwork though. Plus, it's kind of fun!

E-Speed said...

this looks eerily similar to my current plans for next year (except make that marathon a trail marathon or 50k) :)

Lance Notstrong said...

Sounds like "Competitive Sara" wants to come out and play :-)

KyleKaboom said...
This comment has been removed by a blog administrator.
KyleKaboom said...

There's hills in the Chicago Marathon? I'm concerned because I live in Chicago and always complain (to myself of course, nobody else really cares) that there aren't enough hills to prep me for IM Madison. Except for that last hill at mile 26. What a killer.

Good luck on all of your goals.
-Kyle

Lana said...

Great goals! Sounds like a fun year!

DaisyDuc said...

Sounds like an awesome plan for 2007!!! I look forward to training with ya as my 2007 goals sound very similiar!!

Chris said...

Didn't you swim in high school? I think a 1:24 / 100 should be doable for you? Do you get to start off the blocks? :)

qcmier said...

Musselman again? Oh let me know about that 5k thing. You can tie a tether to me next time. Oh and those New Vision Cycling workouts will kick your butt. But no one will notice if you back off the rpms a bit; we'll all be blinded by the sweat dripping in our eyes.

Rae said...

Those are great goals!! You should definately have a speedy year next year and get to sleep in a bit more!!

Wil said...

OMG good, I'm not the only one who wants to die with the 8-ish miles... with ya this winter on the base sis... here we go again :)

Siren said...

I'm just starting to wrestle with 2007 goal setting - you're so far ahead of me it's ridiculous!

Your times are so fast it makes me laugh - you're trying to BEAT times that I'm not sure I'll ever reach.