Now What? (Setting Fitness Goals)

Since March, I rocked my goal in the Rock’N’Roll USA Half Marathon

PR’d in the Cherry Blossom 10 Miler

Cherry Blossom Ten Mile Run

and finished strong and proud in the GW Parkway Classic.

So, now what?

I usually do the Lawyer’s Have Heart 10K in June, but this year it falls on the same day as my son’s high school graduation. The next race on my calendar is a new one for me–the Richmond Half Marathon on November 10, but that is eons away. I was eyeing the Wilson Bridge Half Marathon in October, but it falls on the day of my son’s one and only fall lacrosse tournament (and his first game as a college player!). I probably will try to sign up for the Army Ten Miler again, but that’s not until late October.

I know my lower body needs a break–my nagging ITB is back to nagging again–but the rest of me is just as hooked on running as ever, and I keep catching myself reading emails that promise information on “upcoming races.” Maybe I can find a 10K or two to keep me going until the summer heat makes racing unthinkable.

This week was a real recovery week, with only a bit of running:

Monday (Three-Way Recovery Workout)
Elliptical: 20 min forward/reverse intervals to get my legs moving again
Weights: 20 min mostly upper body
Yoga: 25 min Rodney Yee “Twists” program
. . . plus some torture time on the foam roller for good measure.

Tuesday (3 mile walk/run loop)
I planned to just take the dog for a walk, but decided to try a short run. I walked about 1/3 mile, ran about 2 miles, and walked about 2/3 mile more. My pace was slow and my ITB was not happy, but it still felt good to be out running.

Wednesday (Weights)
I dusted off an old Firm tape (yes, a VHS tape!) and did a 30-minutes cardio/weights workout. The step-ups had my quads burning!

Thursday (3 mile walk/run loop)
I had to leave the house at 6:00 for a 7:30 am flight, but decided to set my alarm early and squeeze in that 3 mile walk/run loop again. I wore my Garmin this time and measured the running segment at 2.25 miles. My pace still was slow and my ITB still was nagging, but it still felt good to be out running!

Friday (Weights)
One advantage of not having any races on my calendar is that I can dial up the intensity of my weights routine again. Although I really like my usual routine, I am getting bored with it. Here’s how I mixed it up on Friday:

Burpees/Tricep Dips/Treadmill Pullups

Step-Ups/Lateral Raises/Front Raises
Lunges/Bicep Curls
Bridges/Skull Crushers
The “mermaid” move from the Drop10 Challenge


Planks with knee to elbow

It was a tough but fun workout–I think I will do it again next week.

Saturday (7 mile run)
I was planning an easy neighborhood run, but my friend wanted to run together. I warned her about my ITB, and we decided to do her favorite run–the flat, 7 mile out-and-back from our office to the Capitol.
Total Distance: 7.02 Total Time: 1:04 (Avg. Pace: 9:07 min/mile)
Split Times: 8:55, 9:19, 8:53, 9:07, 9:07, 9:14, 9:17

What fitness goal are you working on?

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6 Responses to Now What? (Setting Fitness Goals)

  1. FindingMyHappyPace says:

    You REALLY did pull ups on a treadmill? You get weirder and weirder with every post I read.
    I'm sure you'll find some things to fill into your calendar.. I'm surprised you're having any issue, isn't May and June like a busy race month in general? There's stuff going on every weekend around here, it's hard to choose what to do!

    • Coco says:

      There are tons of 5Ks and 10Ks and even a few Halfs, but I need to keep my May calendar clear for lacrosse championship games, and June is filled with my son's year-end stuff and business travel.

  2. nhrunner says:

    My goal is to do more moves like Coco! Thanks for posting these. As for you.. only one thing comes to mind.. mara.. that gives you a long term goal to work on over the summer without having to push your body overly hard yet, (really, you just need to eventually increase your long run every other week, otherwise keep doing what you are doing) and is fun to plan for. But I do understand that this is likely not what you are looking for!

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