I’ve never been particularly good at setting running goals, especially without a race, but I do have some general goals that I want to attain. So I thought I’d write them down for my edification and also for your information (and to keep me accountable!). Here they are, in no particular order:
- Maintain a weekly base mileage of 15-20 miles. Ideally, I’d like to do one short speed workout (3-4 miles), a medium length tempo-ish run (6-7 miles), and a long run on the weekend (9+ miles, depending on elevations changes, etc.). The purpose of this is to maintain the training that I did for my half marathon.
- Get faster. For speed workouts, I’ve been running 4×3-minute intervals around the lake (run fast for 3 minutes, recover for 3, repeat). My goal is to keep getting faster during the fast phase, down to 8:00/mile pace for all 4 repeats.
- Do more cross-training. I’ve was pretty lazy during my half marathon training when it came to cross-training and stretching (see below). I just started doing P90X “Ab Ripper” workouts once a week. I’d also like to work on my plyometrics (jumping) and core strengthening exercises.
- Stretch more. I’ve developed a weird pain in my right hip flexor if I sit in “Indian style” (is that PC??) for a while, then attempt to strain my leg. Since I’ve consistently had hip flexor tightness, I’m hoping that focusing on stretching will improve the situation.
- Get better at running hills. I’ve been running around Lake Merritt for months. While it is scenic and a convenient 3 miles in circumference, it is also very flat. As a result, whenever I see a hill, I totally freak out. I need to stop doing that. More training on hills will hopefully make me less of a wuss when it comes to inclines.
- Establish a new PR at the LMJS 4th Sunday 10K on 4/22. As I compiled my race results, I realized that I set my 10K PR back in 2003. I’m about due for a better time!