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Smart Goals

Motivation...

Motivation…

I am a goal orientated person. If I can figure out what I want to accomplish, I usually can figure out how to do it. When something prevents me from achieving my goals…that’s where I have a hard time. I lose my motivation…my drive. That’s where I am at now!

I was hurt and that blew my goal of a full. Now I’ve lost my motivation…my drive. I need to get that back…somehow.

I saw the poster above on FB. It just made sense to me. It is the kick in the ass I needed to get working on my goals. The line that says make S.M.A.R.T Goals is so very true. Making a goal that is impossible to accomplish only makes you feel horrible about yourself; frustrated. It’s difficult to really think about your own limitations. No one wants to think that something, whether it be money, time or physical limitations, could get in the way of achieving your goal. So when it does, it’s hard to accept. We have to learn to forgive ourselves; to know our limitations; to have the ability to push ourselves not to the point of breaking, but to the point of going just beyond where we thought we could we achieve….figuring out our smart goal! It’s a difficult thing to master. One would think by now, at 45, it should be figured out. Apparently not. I guess the saying you never stop learning holds true in this case. I am still learning…still evolving.

My Smart Goal for now is to get back into running; to get back into some kind of routine. I know I will feel better about my self both physically and mentally. I am also going to join a gym. I think adding variety to my workouts will be key to staying motivated over the winter. I still have my big goal of participating in a tri next year, but that’s next year. Small smart goals lead up to big smart goals, right?

I wanted to share that poster with you. Partly because I thought it was fucking awesome…but mostly I hope it helps someone else find their motivation; the kick in the ass they need to get back on track to achieving a goal…a Smart Goal.

Until next time…So long

Well…damn!!!!

All I can say is damn it! 😡 The injury I had in July caused my training to come to a screeching halt. It was painful to run and I was pissed. I was hopeful it was going to be a short recovery, but it wasn’t. My trainer and I had a cut-off date. If I wasn’t back to my training schedule by a certain date, I wouldn’t run the full. He was worried I would injure myself if I pushed it too hard. With starting a new job, the holy hell humidity this summer and the injury…I couldn’t train adequately enough for the race. So the date came…and went. I hate not finishing what I started…I really do. Just not who I am!

I may run the half in Indy…or run the half near my house in November. Who the hell knows. So, I will continue with the tabata drills a couple times a week and run when I can. Hopefully build my mileage up again for the half this fall.

I give everyone out there a shit-ton of credit training for a full. It isn’t easy that’s for damn sure. You have my admiration or maybe it’s jealously…either way, kudos to you! You rock!!

I have been contemplating a triathlon. I love running and swimming…just the biking part has me worried a bit. That damn fall in college when I hurt my tailbone kills when I ride my bike. 😳 I have until next summer to find a bike that works….and when I say “works” I mean won’t hurt my ass. 😁 Lou…start thinking about my training schedule for a tri!!! 💪👍

Until next time…

Tabata…

Tabata seriously sounds like a yummy Greek dessert. Oh how I wish it was! It is the devil. Seriously! A Tabata drill will literally kick your ass! When my trainer, Lou, first started to talk about it I was clueless! I just nodded as he was talking about his workout or a workout for his other clients. I was thinking…20 seconds on; 10 seconds rest…easy. So I said I wanted to try it.  Holy sh*t I was wrong…dead wrong.

A little history on the devil training program…

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes: one group trained at a moderate intensity level while the other group trained at a high intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high intensity group worked out four days a week for six weeks; each workout lasted four minutes (with 10 seconds of rest in between each set).

The results; group one had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group two showed much more increase in their aerobic system than group one, and increased their anaerobic system by 28 percent.

In conclusion, high intensity interval training has more impact on both the aerobic and anaerobic systems.

So for 4 min, you are doing a balls out, intense, feel like puking workout. BUT….that’s just one round. You usually do a few more rounds focusing on other large muscle groups to complete your workout. For example, the first round I did Air Squats; 20 seconds on, 10 seconds rest until I have completed 8 sets. Rest one min… The next round, I did push-ups (started off with standard push-ups but ended with the modified push-up…nothin’ wrong with that!). Again, 20 seconds on, 10 seconds rest until I have completed 8 sets. Rest one minute…Round 3 was some kind of sit-ups following the same sequence. Rest one minute…Round 4 was Burpees (god damn I hate those), repeat until I have completed 8 sets….then I puke…I mean stretch.  😕

There ya go…I can honestly say, I am sore as hell today but in a good way.  I will definitely add this to my cross-training schedule changing the exercises to vary it…although I may be cursing my trainer as I go 😉

Have any of you tried a Tabata Drill?  What exercises did you do for your routine? My trainer created a Tabata Boxing Drill. I haven’t tried it yet! Kinda scared to…I have a feeling I won’t be able to use my arms the next day!!! 😳

Until next time…so long!

Temporary Derailment

Well damn…I am completely amazed how a few knots in some key places can be completely debilitating and temporarily derail your training efforts. Tight hip flexors are to blame for this domino effect…it starts in my hip area and extends down the front of my leg.  Any exertion of those muscles causes sharp pains in my quads.  Damn muscles!!!   I usually have a high tolerance for pain…I really do.  But this has taken me by surprise.  Yesterday morning, I was bending down to clean something off the floor and ended up collapsing in pain…not fun! It hurts to walk sometimes…no way in hell I can run right now! So I am benched…temporarily.

Introducing the Foam Roller…

foam-roller

I have used the foam roller before; just not often enough and definitely not correctly.  Last night, my trainer showed me various foam roller exercises that will help break apart some knots as well as stretch my hip flexors and the rest of my body.  I now understand where the phrase “hurts so good” came from…holy mother of hell that kills! My hip flexors caused some serious pain…I had to use my lamaze breathing while doing it (at least I am using it now…sure as hell didn’t use it while having my kids! Ha!). Some of the exercises felt great…others, not so much! :-/ This video gives you a great visual explanation of the various foam roller exercises my trainer showed me…

I am determined to get back to my training program so off to roll I go!  As they say…no pain, no gain.  In the meantime, I will take long walks with Oz…I think he is the only one who is happy about my setback!

Until next time…so long!

Make or Break You….

I’m talking about shoes…running shoes.  Besides the humidity, it has been my constant struggle.  Trying to find a pair of shoes that work.  I have been to three running stores in the last year trying to find the elusive pair that work….no not just work, that feel fanfrickintastic!  The first store insisted I pronate and were hell bent on getting me into a supported shoe.  I tried to explain to him that supported shoes hurt my knees…I went against him and bought a neutral shoe.  My first pair was the Brooks Glycerin.  They were ok…ran my half in them.  My knee wasn’t hurting but my ankles bothered me some. As I said before, my IT Band decided to introduce itself to me early into my half last October.  I don’t know if that was shoe related or not…who knows.  The second store said Brooks updated the Glycerin so I tried those again.  Felt great in the store and walking was fantastic…lots of cush.  When I started to train again, I thought my legs were heavy because of the horrible winter.  I kept going but was getting frustrated with how difficult it was to run.  When my miles increased, I felt like I was constantly gripping my toes in order to balance (hello…lost toenails)…I had enough.  I decided to go back to the store to explain my situation…guess what he had me buy?  Supported inserts!  He wasn’t going to do anything else because he was convinced I pronated and the inserts would work.  At this point, I was willing to try anything and seriously began to doubt myself.  I was thinking maybe he was right after all.  Maybe I do need more support.  2 miles into my run…I stopped.  My knees hurt, my ankles were killing and I WAS PISSED!!!  Lesson learned…trust your body and your gut.  They are going back this week, and I won’t shop there again.  He lost my business.

I decided to try Barrington Running Company.  Mark, one of the owners, was fantastic!  He evaluated my walk and flat-out said, you don’t pronate…AT ALL!  When the other stores put you in a supported shoe, it made your feet go the other way.  That is why your knees hurt.  He also said my Brooks Glycerin are too much for my foot….plus way too wide. Then he had me do squats…well that my friends, was my downfall.  Weak hips and glutes…Damn it!  He went on to explain when a store only evaluates your walk, they are missing vital information about what shoe works best for you. Besides having weak glutes and hips, I have a narrow foot and high arch.  He had me try on two shoes, and I decided to go with Asics, Cumulus 15. I am going to test my new kicks today.  Cross your fingers…lets hope my search is over!

Made me start thinking…does everyone have this kind of trouble finding the one?  What shoes work for you?

Until next time…so long.

Shoe Update…my first impression of my new shoes….pretty damn good!  I only ran a short distance (4 miles) because I didn’t want to overdo it my first time out.  It has some cush, but my foot didn’t feel the need to grip the sole in order to stay balanced!  My heel wasn’t slipping around either!  Nice! I have a 5 mile run on Thursday then my long run this weekend…The true test!

Reward: Chinese Food and Wine…

Wow!!! Holy craptastic that long run was not fun today! Lack of sleep this week from being sick and having a very sick puppy didn’t help much…poor Ozzy…look at him…he looks as pathetic as he was acting.

Poor Oz....

Poor Oz….

Today was my only run all week…so I made it my long, holy crap, run.  The whines all night translates to no sleep so I was slow moving today. (and no, not wines…although I wish!  That will be tonight 🙂 )  I didn’t start my run until 12:45 PM.  Why the hell do I do that to myself?  I mean seriously, the middle of the afternoon? I was all ready to go…even happy to get out on the forest preserve path today!

Happy Before Run Photo...

Happy Before Run Photo…

Soon after my run started, I began seeing these messages written on the path.  Some were sweet, some were motivating, and some were damn funny…like the one that said “stinky”…well hell, I guess they were spot on with that.  Afterall, I was running in the middle of the afternoon for christ sakes! Stinky was an understatement! I took a couple of pics along the way…they were spaced out about every quarter mile or so around the entire path!

The first of many messages along the path!

The first of many messages along the path!

Why thank you...you too!

The last message of the day…Why thank you…you too!

 

Whoever did this…I thank you!  You Rock!  You made me laugh a couple of times as well as kept me going during my run!  I was glad I did my run today because by tomorrow, it would have been washed away from the rain!

 

 

Like I said, the run was hard, but it’s done.  I think a good reward will be Chinese food for dinner and wine…lots and lots of wine!

 

 

Until next time…so long!