Goals...

...can be big.  They can be small.  They can be fluid.  They can be short-term or long-term. 

We may love them, or we may hate them, but we all have goals. 

For me, goals are a very important part of helping me approach a new year, or new effort.  Looking forward is fun and invigorating (setting new goals and investing in reaching them).  So here's how I've laid out my year:

• Mileage Goals - I will run 1600 miles in 2017!  Since I'm also participating in Run the Year, that means I need to add at least 417 miles of walking or hiking that is purposeful.  Many participants use ALL their mileage, including whatever they walk on a daily basis.  If that was the case, I'd already be finished.  I'm focusing only on those miles that I set aside specifically as walking, running, or hiking miles. 
• Time Goals - 5:55:00 50k (if I get the opportunity to run an ultra this year), 3:45:00 marathon (BQ), 1:45:00 half marathon, 1:20:00 ten miler, 37:30 five miler. Boston is the big one....I'm really buckling down to qualify in 2017.
• Coaching Goals - In person and online, I will help runners identify their personal running and fitness goals and develop reasonable plans to achieve those goals.  I'm also hoping I can provide inspiration to new or struggling runners seeking joy in the sport I love and live. 
• Personal Goals - My blog will be a regular outlet for writing.  Blogging helps me, personally, in keeping track of where I am and how I'm doing reaching my running goals.  I will build my personal strength through consistent strength workouts aimed at streamlining my body.  I will challenge myself to express a positive self-body image.  Most importantly, I will be present, physically and emotionally, for my family.

What are your goals?

A quick word about effort workouts - First of all, what is an effort workout?  An effort workout can be defined as anything other than "normal running."  That includes fast workouts (intervals, tempo, hills, fartleks) and long runs.  It also includes cross-training and non-running sports.  The rule of thumb is to include no more than 2-4 effort sessions per week.  For newer runners, I'd recommend the low end of the spectrum.  Why am I mentioning this?  Lately, I've been concerned that too many runners are encouraging others to focus on more and faster...pushing themselves toward injury or burn out.  Take a look at your weekly plan and figure out if you've got the right balance of base/easy runs and effort session.

So that's about it for now.  I'm excited to keep plugging toward my goals and seeing what this year brings.  Happy trails!!!

2017 miles to date:  522.86 miles

Observations:  Earlier this week, my right glute was super sore (yeah, that's right....butt cheek ache) from too many butt drops in the bouncy house over the weekend.  Ah, the challenges of growing older.  I took the beginning of the week a bit easier to rest it and not push toward a real injury.  Now, no more butt cheek ache.

WORKOUTS THIS WEEK

Monday: easy run

Tuesday: 2 strength exercises, treadmill mile (repeat the exercises and treadmill mile for four rotations)

Wednesday: 3.3 mile easy run with a friend, then a track workout - 500m warm up, 10x100m w/ 100m rest and strength exercises, 500m cool down

Thursday: easy run

Friday:  tempo run

Saturday:  easy run

Sunday:  easy run