Friday, December 23, 2011

Running Goals for 2012

2011 was a bit of an up and down year for me running-wise. It started out very promising. A winter of base building (long runs) and strength training (snowshoe racing) left me primed for some early season road PR's. I ended up having a couple of good races and then promptly tore my hamstring in April. 

For the initial recovery, it took about 2 months before I could start training full-time again and then another 2 months to get myself back into reasonable racing shape. I had a couple of OK races in September as I built up my speed. But, from early October until now it's been one hamstring set-back after another.

Fortunately, with some deep tissue massage, active release therapy, graston technique and some core exercises I believe I have my latest hamstring issues solved. Or, at least solved enough to start setting some goals and making a plan for the New Year. With that in mind (and tempting fate beyond belief) below are my running goals for 2012:

Training Goals:
  • Stay injury free for the duration of 2012.
  • Get my weight below 180 (184 currently) and keep it there for the year.
  • Add more (and varied) cross training exercises to my training routine.
  • Learn to swim. Not just treading water, but proper swimming technique.

    Racing Goals:
    • Compete in my first duathlon race.
    • Complete my first 50 mile race.
    • Become an Iron-Runner by running each of the 7 NEGP races
    • Win a race - of any distance.

      Time Goals:
      • 1m: 5:10 
      • 5k: 17:30 (5:38) 
      • 5m: 29:00 (5:48) 
      • 10k: 36:30 (5:54) 
      • 10m: 1:02:00 (6:12) 
      • 1/2m: 1:22:00 (6:16) 
      • Mar: 3:00:00 (6:52)

        So there it is. In black and white.

        Now all that's left to do is make it happen ...