July – It was hot and sweaty, but I followed my marathon plan and I am now use to the heat. I am seeing distance progress every week.
I have run 96.8 miles for the month of July.
This is great, but I know I can do more, do better, run further, run faster.
I am looking forward to increasing my mileage for the month of August, as my marathon training gets more intense.
My main fitness focus right now is training for my October marathon, The Marine Corps Marathon. This means following my training plan by Hal Higdon (Intermidate plan.) For the month of August I will be running at least 138 miles.
Along with the training plan, I will also try to work in some strength training, hill repeats and track workouts. Although, I am passionate about weight lifting, it is definitely not the priority at the moment, running those marathon training miles is. Plus, because I am running with my baby during the week, running with the extra weight of the stroller has really helped strengthen and use my core/upper body muscles in a different way. However, strength training is so important for running further, faster, and injury free. So I am going to make more of an effort to fit it in weekly, and take it to a more intense level on my lower mileage weeks.
To make it easier for me to fit in strength training, I have invested in gym equipment and made a space at home for my own personal gym. (Look for a post in the future about how to set up a home gym.) Two years ago, before I got pregnant with Zoe, I was a regular at my gym easily lifting weights for an hour or two 5x a week. Now just the idea of driving to the gym, parking, and then waiting for a bench to lift at makes me stressed, it takes up to much of my valuable time, and I felt like I was always rushing. Plus, I am now much more self motivated. I still have my gym membership, but as of now, my home gym is the perfect fit for my busy working mom lifestyle. I don’t feel rushed, and I can workout at night, after my baby goes down for the night. Run in the morning, lift at night.
So now that you know how July went and some of my plans for August…let’s talk about goals.
My Ultimate Goal-¬†Run the Marine Corps Marathon, in under 4:19:00, on October 30th 2016.
Serious Goal for August –¬†For the month of August, I plan to run 138 miles, also incorporating strength training, hill repeats, and track workouts, high knees and plyometrics.
With that being said lets talk about smart goals…
How To Set a SMART goal…
Setting a goal is easy, but reaching it is hard. That is why you want to make sure your goal is smart.
What makes a goal smart?
The difference between a goal and a smart goal, is that a smart goal is specific with a plan of action.
(This is NOT a goal of mine, it’s just a common goal.)
I want to loose weight¬†– is NOT¬†a smart goal. Change this goal to a smart goal it would look like I will¬†loose 15 pounds by November 1st, by meal prepping and eating organic whole foods.¬†You have exactly the amount of weight you want to loose and a time frame to achieve the goal in, with an idea of how you are going to reach your goal.
Once a smart goal is essablished you will need a plan to put into action to help you succeed at reaching this goal. The more detailed your plan the better.
Now that you understand a smart goal we can talk about mine.
MY SMART GOAL
I will be running the Marine Corps Marathon, in under 4:19:00, on October 30th 2016. (This is a smart goal, because I am registered for a specific race, with a specific finishing time, scheduled on a specific day.)
This goal is my ultimate smart goal, however, my August goal is to run 138 miles for the month. (Again this is smart because it has a specific amount of miles to run by a certain time.)
Another thing about my ultimate goal is the finishing time goal. 4:19:00 is what I am planning on running the marathon in, so I am pacing myself during my training runs to prepare for this goal. However, race day is unpredictable and anything could happen, so I will reevauate during the race whether I run slower or faster. I have other time goals in mind for if I end up running slower (4:30:00) or faster (4:15:00).
MY PLAN of ACTION
I am following the Hal Higdon Intermediate marathon training plan. In the plan I am running 5x a week – 2 easy short runs, 2 mid distance runs, and 1 long weekend run. I am cross training 1 day a week and resting one day a week.
I am increasing mileage for two weeks, (higher mileage weeks) and then tapering down every 3rd week (lower mileage week).
I am running with my daughter pushing the running stroller on my week day runs. I am running my long run on Saturday morning solo. My baby and I have a morning routine. We wake up early, eat breakfast, and get ready and hit the running trail. We have to because it has been so hot.
Additional goal: My body is ready to take on more so I will¬†add hill repeats and track workouts to the mix and do strength training on lower mileage weeks. High knees and plyometrics is also something I will be adding for speed.
I am wearing my garmin 620 to record my pace, distance, cadence. With that being said, I am keeping my long run pace at marathon pace, nothing faster than 9:30 min/mile nothing slower than 10:00/mile.
I am also recording my progress using the Strava app.
I will run 138 miles for the month of August because my plan says I will.
My training plan is an 18 week training plan. I write each workout, each training run, on my calendar, as if each workout/training run is an appointment I have that day.¬†
There is no guessing, every workout/training run is written down for the upcoming weeks until race day.
If you need motivation find a running buddy or running group. If no one is interested in running with you, which I have found in my case, then read running blogs or find an online running community. There is an amazing running community through Instagram.
Always keep it fun!
Fun – Along with my serious goals, I always like to have a fun one. A fun goal helps motivate me to complete the serious goal. For the month of August, while I’m running 138 miles, I want to see more sunrises, see more sunsets, and find more street art and city murals.
Below is a picture of me running along side of a mural in my neighborhood.
Do you have a run goal for August?
Lets run all the miles!!